Stand parallel to the side of the first agility ladder box.
While staying on the balls of your feet, quickly tap the inside foot into the box, then immediately bring your foot back and tap the outside of the box.
While you shuffle your inside foot in and out of the box, your outside foot continues to quickly tap the ground.
Continue moving up the ladder as your inside foot shuffles side to side in and out of the boxes.
To move your feet faster, keep your abs flexed, while pumping your arms at a 90 degree angle.
Once you get to the end of the ladder, switch legs and make your way back to the start of the ladder.
Stand to the side of the first square, facing away from the agility ladder.
Step laterally into the square one foot at a time, then immediately step to the other side of the square with your outside foot.
Then place the inside foot into the square behind, followed by the opposite foot.
Continue moving backwards as fast as possible, until you reach the end of the ladder.
Once you reach the end of the ladder, face away from the ladder and reverse the movement, moving backwards until you return to the starting position.
Repeat for reps or duration.
4 Agility Ladder Speed And Agility Workout
Add these 4 agility ladder exercises into a speed and agility workout, by completing all of them in circuit format, then rest for one minute.
If you’re training with a group, once the person finishes the ladder drill, the next person goes.
If you are working out with three people, it should take approximately one minute for everyone to complete the circuit.
While you are waiting for your turn, feel free to do a few plyometric push ups.
READY TO BEGIN YOUR LIVE LEAN JOURNEY?
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
Did you enjoy this post on 4 Agility Ladder Footwork Drills For Speed And Agility?
If you enjoyed this post on 4 Agility Ladder Footwork Drills For Speed And Agility, please support this blog, by clicking the social media buttons to share this with your friends.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.