Video demonstration – The proper way to do ladder drills

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Jonathan Akinola

Jonathan Akinola

Semi pro American football player|strength and conditioning trainer|fitness nerd|aspiring blogger

Ladder drills are an excellent way to improve foot speed, agility, coordination and overall quickness.

Here are some general guidelines for all the ladder agility drills below:

  • Push off from the balls of your feet (not the toes)
  • Pump your hands from shoulder height to hips (men) and from chest height to hips (women)
  • Keep your elbows at 90 degrees at all times
  • Keep your arms, shoulders and hands relaxed
  • Try to keep your head still as much as possible
Hop Scotch ladder drills

This is one of the simplest ladder agility drills, even for those who are too old to remember playing hop scotch (or just won’t admit to it!).

  • Start with your feet hip width apart at the bottom of the ladder
  • Jump up with both feet and land on the left foot only in the first square
  • Immediately push off with your left foot and land with both feet in the second square
  • Immediately push off with both feet and land on your right foot only
  • Push off from your right foot and land on both feet.
  • Repeat this pattern for the full length of the ladder
In-Out ladder drills
  • Another basic drill to master but no less effective.
  • Start with your feet hip width apart at the bottom of the ladder
  • Step into the first square with your left foot first, immediately followed by your right foot
  • With your left foot step outside to the left the second square, then immediately step outside the second square with your rightfoot
  • Step back into the third square with your left foot first, followed by your right foot.
  • Repeat this pattern in fluid motion for the length of the ladder

 

 


 

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Jonathan Akinola

Jonathan Akinola

Semi pro American football player|strength and conditioning trainer|fitness nerd|aspiring blogger

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