An agility ladder, also called a speed ladder, is a tool used by soccer players and other sports enthusiasts to improve the quickness and coordination of their foot movements. Soccer players, except perhaps the goalie, need speed and accuracy to manipulate the ball. They cannot afford to look down to watch their feet. Drills with an agility ladder improve the accuracy of their steps and ability to move forwards and sideways with one or both feet.
Hop Scotch Drill
The hop scotch drill with the agility ladder is similar to the hop scotch child's game, though without pebbles. The ladder should be flat on the ground to do drills, and if it gets dragged out of place, should be straightened out immediately, or else the drill cannot be done properly. The hop scotch drill has you alternating between hopping onto one foot and two. Your feet must not touch any part of the ladder during the exercise, or any agility ladder drill. To begin, stand at one end of the ladder with your feet a few inches apart. Hop onto your right foot and into the first square. Hop into the second square with both feet. Then, hop into the third square onto your left foot. Hop into the next square onto both feet again. Alternate the feet you hop on and land on both feet in between.
Lateral Feet Drill
The lateral feet drill has you stepping with one foot and followed by the other sideways and diagonally down the ladder. This teaches a quick sidestep and crossover step that can be used to get around an opponent. To perform the lateral feet drill, stand at one end of the ladder and to the right so your left toes are just to the right of the bottom corner. Step into the first square with your right foot crossing over and in front of your left. Quickly step your left foot next to your right. This is your first diagonal step. Follow this by stepping sideways to the left on the outside the first square. Your right foot will always step first if you begin on the right side. So, step your right foot out of the square to the left and quickly follow with the left foot. Next, step your right foot into the second square followed by the left and then step sideways to the right so you end up to the right of the second square. Repeat the original pattern until you are at the end of the ladder. Repeat the exercise beginning on the left side with the left foot leading.
Side Shuffle
The side shuffle challenges your body to move quickly facing sideways while proceeding down the ladder. When performing the side shuffle, pay attention that your heels and toes do not touch the outside lines of the ladder, or the rungs. You must step directly in the center of each square. To side shuffle left, stand at one end of the ladder and turn your body to the side so your left foot is closest to the bottom ladder rung. Then, step left into the first square and quickly bring your right foot after your left. Both feet are together. Next, step your left foot into the second square and quickly bring your right foot beside it. Complete the length of the ladder and then repeat on the opposite side.
References
- Sport-fitness-advisor.com: Ladder Agility Drills
- "NASM Essentials of Personal Fitness Training: Course Manual": Michael Clark, Scott Lucett, Rodney Corn: 2008
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