The agility ladder is a tool to help an athlete build quickness, agility and speed. The ability to start and stop quickly can help all athletes improve their performance and is often the key to winning and losing in sports such as basketball, soccer, football and tennis. Doing exercises with the ladder can help an athlete get quicker, more explosive and more productive.
Run Through
The agility ladder is a 15-foot rope ladder that has rungs every 18 inches apart. It can be laid out easily on the ground or a gym floor. In the run-through drill, you step in every ladder hole as you run, taking care not to step on the rungs of the ladder and get your feet in each hole. Do this drill three times, take a 1-minute break and repeat the set.
Lateral Shuffle
This is a drill that is favored by many football coaches, especially for linebackers and defensive backs. Start off with your right foot in the first ladder square and your left foot outside the ladder. On the coach's whistle, put your left foot in the first square and your right foot next to it. Move up one rung with your left foot in the second square and your right foot next to it, and then shuffle your feet so your right foot is in the second ladder squarer and your left foot is outside the ladder. Keep advancing in this manner until you have completed the drill. Take a 1-minute break and repeat the drill.
Medicine Ball Advance
Stand with your left foot in the first square and your right foot in the second square. Hold a 10-lb. medicine ball at the level of your midsection. Jump and twist in midair so your feet are in the third and fourth ladder squares, facing the opposite direction from the one where you started. Keep going in this manner until you have completed the ladder. Take a 1-minute break and repeat the drill.
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