Agility Ladder Exercises

Agility ladders are great tools for training athletes to increase speed and agility. They are lightweight, portable, easy to set up, and can be used for athletes of all ages and levels. Agility ladders are so versatile they are only limited by your imagination!

Create a circuit using one or more agility ladders. This can be done indoors or outdoors.

Alternate traditional quick moves and patterns with slower paced strength building exercises. Alternate between upper and lower body exercises. Here are some ideas to get you started.

“Outside the Box” Strength Building Agility Ladder Exercises

  • Laterally “walk the plank”
  • Perform traveling medicine ball twisting lunges
  • Burpee 10 times with hands inside the ladder, then run 2 laps around the outside of the ladder
  • Bear crawl in or alongside the ladder
  • Slow high knees
  • Narrow squat (feet hip width) inside ladder, then explosively jump, landing with feet outside ladder in a wide squat. Repeat to the end.
  • Perform straight leg walks reaching opposite hand to lifted toe down the length of ladder.

Traditional Agility Ladder Drills

  • Run through
  • Fast feet
  • In-out
  • Icky shuffle
  • Hop scotch
  • Quarter turn
  • Lateral shuffle
  • Lateral cross-over

Combine speed and agility with strength and power and you’ll be ready to climb the “ladder” to athletic success!