In athletic training, agility ladders aren't used to fix lightbulbs. While similar to traditional ladders in general appearance, agility ladders are made from rope, string or lightweight plastic material and lay flat on the ground. Athletes perform drills in which they step in various ladder sections to build foot speed and agility. Trainers have designed specific ladder drills to benefit baseball players, with the exercises geared toward improving fielding and baserunning.
Five Count Drill
Begin with both feet outside the ladder's bottom square. Step outside to the right of the first square with the right foot and then quickly step into the first square with the left foot, followed by the right. Next, step into the second square with the left foot followed by the right. Count each step 1, 2, 3, 4 and 5. Start the pattern over by stepping the left foot outside and to the left of the third square. This foot dexterity proves helpful when fielding grounders.
Hop Scotch Drill
Start at the end of the ladder, and jump into the first square, landing on only the left foot. Then immediately vault off the left foot and land in the second square with both feet. Next, jump into the third square, landing on just the right foot. The pattern continues throughout the entire ladder. The drill's movements help build explosion and quickness, which comes in handy when leaving a base or breaking on a batted ball.
Lateral 2-Touch
Take an athletic fielding position to the left of the ladder's first square. To start, step into the first square with your right foot, landing on the ball of the foot. Then step with the left foot into the same square, again landing on the ball of the foot. Next, immediately step outside the square to the right with your right foot, followed immediately by the left foot. Then step diagonally forward into the second square with your left foot, following with the right. Repeat the same pattern until you complete the entire ladder.
Tango Drill
Baseball players must be nimble, especially when trying to turn a double play at second base. This drill, known as the tango, will help fielders stay on their toes. Begin with both feet to the left of the ladder's first square. Step across with the left leg, planting it in the center of the square, and then swing the right leg behind to land to the right of the first square, with the left leg following immediately. The right leg then crosses in front of the left to land in the second square, with the left leg swinging outside to the left of the square. Complete the entire ladder in the same fashion.
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