Football Agility Ladder Exercises

Agility ladders are used to improve footwork, coordination and precision during football training. Agility ladder drills prepare athletes for sudden changes in direction and help them master balancing during quick movements that are necessary during football games. Football teams often incorporate drills after warm-up---while the muscles are ready to exercise, but before they are worn out from practice. After football players learn the drill and use correct form, they focus on speed and challenge their footwork during agility ladder exercises.

Hopscotch Drill

The hopscotch drill is an introductory drill that acclimates football players to the ladder. The drill requires jumping through the rungs, but does not require a high level of coordination or concentration. To do the hopscotch drill, stand with your feet hip-width apart in front of the first rung. Bend your knees, tuck your elbows to your sides and lift your forearms until they are parallel to the ground. Jump your right foot into the first rung, landing on the ball of your foot. Simultaneously, jump both feet into the second rung, landing on the balls of your feet. Immediately, jump your left foot into the third rung. Jump both feet into the third rung and continue the pattern until you complete the ladder. Turn around and do the same pattern to return to the start position.

Lateral Feet Drill

The lateral feet drill requires precise footwork, coordination and concentration. It is more advanced than the hopscotch and should be incorporated into a football routine after a player becomes comfortable doing beginner exercises on the ladder. To do the lateral feet drill, stand outside of the ladder, both feet to the left of the first rung. Stand with your feet shoulder-width apart and slightly bend your knees. Tuck your elbows against your sides and lift your forearms until they are parallel to the ground. Hop your right foot into the first square. Immediately follow with your left foot. Cross your left foot over your right leg and step outside of the ladder. Bring your right foot outside of the ladder. Jump your left foot outside and to the left of the ladder's second rung. Follow with your right foot. Repeat the pattern until you complete the ladder. Turn around and return to the start doing the same pattern. Do the drill twice---stand to the right of the ladder during the second drill and lead with your right foot.

Ladder Run

The ladder run requires footwork, balance and coordination. Football players who want to increase their speed should incorporate this into their training routine. To do the ladder, stand in front of the first rung, bend your knees slightly and tuck your elbows to your sides. Tuck your elbows to your sides and lift your forearms so that they are parallel to the ground. Stand on the balls of your feet. Step your right foot into the first rung. Immediately, step your left foot into the second rung. Alternate feet and rungs until you complete the ladder. Turn around, pick up the pace and do the same pattern while running through the rungs.