Agility exercises with a speed ladder can improve your foot speed, lateral movement and first-step quickness. Most baseball, football, soccer and general sporting goods stores sell inexpensive roll-out agility ladders. You can even save money by making your own ladder out of rope or thin strips of cloth. If it is permitted where you are training, you can also outline a speed ladder on the ground or gym floor with washable chalk.
One-Legged Hops
This exercise can be incorporated into your warm-up or used as a standalone drill to emphasize leg strength. Start at one end of the ladder and hop to the other end on one leg. Try to land in the center of each square on the ball of your foot so that you can stay balanced until you get to the end of the ladder. Turn around and go back through the ladder on the other leg. If you notice an imbalance of strength or balance between your two legs, run through the drill one or two extra times on the weaker leg each time you work out.
High-Knee Running
Run through the agility ladder quickly, stepping into each square with both feet before proceeding to the next. Pump your arms and lift your knees as high as possible as you run. When you reach the end of the ladder, turn around and repeat the exercise, starting with the opposite foot first.
Hopscotch
Start in a balanced position at the end of the agility ladder so that you are ready to jump. Bend your knees slightly and place your feet hips-width apart. Jump into the center of the first square and land on your right leg. Hop forward and land in the next square on both feet. Jump to the next square and land on your left leg. Keep alternating between jumping and hopping on opposite legs as you move through the ladder.
Crossover
To improve your lateral movement, stand with the side of your right foot next to the end of the ladder. Cross over with your left foot and step in the first square. Bring your right foot into the same square, then cross over with your left foot again to step into the next square of the ladder. Continue this pattern to move along the entire length of the ladder. When you reach the end, face the other direction and cross over with your right foot as you travel back to your original starting position.
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