You move in different directions throughout the day, not just one. Agility is a necessary part of life and not just for sports. The National Strength and Conditioning Association defines agility as the skills and abilities necessary to explosively change movement velocities or modes. You don't need to use equipment to train agility, but an agility ladder is beneficial so you practice correct technique and foot placement. Forward linear drills and lateral shuffles can both be done with the ladder.
Forward Linear Ladder Drill
Step 1
Place the ladder down and stretch it out to its full length. Make sure that it is not bent so that it will not trip your feet.
Step 2
Stand at the end of the ladder so that it is straight out in front of you, with your feet hip-width apart and your arms at your sides.
Step 3
Draw your right knee up and flex your left arm. Forcefully push off your left leg and drive your right foot down into the first square.
Step 4
Bring your left knee and right arm up as your right foot lands in the first square. Push off with your right leg and forcefully drive your left leg down into the next square.
Step 5
Continue alternating your feet one at a time in each square until you reach the end. Turn around and go back to the start position.
Agility Ladder: Lateral Shuffle
Step 1
Stand so that your right side is facing the ladder, with your feet hip-width apart, your knees slightly bent with your torso forward, and your arms bent.
Step 2
Push off with your left leg and place your right foot in the first square, landing on the ball of your foot. Draw your left leg into the same square.
Step 3
Repeat the movement, pushing with the left leg, landing first with the right foot then the left in each square, until you reach the end of the ladder. Repeat the drill, leading with your right leg.
Tips and Warnings
- Start your agility training slow and easy, then add speed as you perfect the form. Increase the challenge of a forward linear drill by putting both feet in the same square before moving forward. Start the lateral shuffle drill slow and gradually increase speed so that it is a high-impact, dynamic movement. Practice a drill so that you do it for up to 60 seconds at a time. Rest one minute and then repeat the drill four to eight times. Perform these exercises two to three times per week on non-consecutive days.
- Do not wear anything other than athletic shoes for agility training. Do not go full speed at any drill right away. If there is any pain, dizziness or nausea, stop immediately. Do not do agility training every day.
Things You'll Need
- Agility ladder
- Flat, unobstructed surface, such as a gym floor
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- American Council on Exercise: Forward Linear Ladder Drill
- American Council on Exercise: Agility Ladder: Lateral Shuffle
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