Ebook_Agility Ladder Drills

Ebook
Agility Ladder Drills

“To keep the body in good health is a duty… otherwise we shall not
be able to keep our mind strong and clear.”

1 Agility Ladder Drills

Sport Perfomance

A few words of introduction

Thank you for downloading this eBook. At 16 pages I will show you how to use the
Aglity Ladder as a tool in your training. We will give our outlook on agility ladder and the
set of exercises that we think will be most beneficial for you. Before we do so, I would like
to say a few introductory words.

All information contained in Agility ladder is a popular tool in training used by athletes
this ebook are based on my and coaches in different disciplines to develop speed,
knowledge and experience balance and coordination. The main goal of the agility
ladder training is to help you develop a range of different
and any successes or foot movement patterns and making them your second
failures resulting from the nature. With regular agility ladder training you develop
way you take advantage of your brain-to-muscle connection and your eccentric
is entirely in your hands. strength and stability.

Whatever your goals are for training with agility ladder, we think that it is important to study
all the information prior to making a conscious decision as to your own routine. So we highly
recommend you to read the entire book and try all the drills that we offer in this guidebook.
This will help you make informed decisions afterwards.

Drills

Agility ladder drills should not be long, just 10-15 minutes. So they can be combined with
your regular training afterwards. We do insist though that you should learn the correct way
of movements with agility ladder prior to working on speed and making them a routine.

Ideally, agility ladder drills should be performed before a work out, but after some form of
warm up. Your muscles should be fresh to ensure good quality of movements, but they
should be warmed up to avoid any micro injuries.

Drills are broken into 3 sections

 Basic
 Intermediate
 Advanced.

Players must have mastered drills at one level before they are progressed to the next. Don’t
forget that ladder drills should be learned in a slow controlled manner at first before you
can do them automatically without thinking in order to ensure the correct way of
learning basic movements

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Correct technique If you would like to get the
best result with your agility
To get the most out of agility ladder training you have to
ladder exercises, athletes need to
carefully focus on their technique and have correct technique.
use correct biomechanics. If a player
is just “running through the ladder” • Body to remain upright – if the
without training as close to game upper body begins to lean forward,
speed as possible or without the feet will speed up to keep up,
engaging all of their body including therefore losing control of the
their hands and arms, they are movement.
missing out on the full benefits of the
exercises. • Head up.

• Players must work on the balls of •Patience – players must work to their
their feet at all times, heels slightly ability, not that of others – start slowly
elevated. if necessary and work only at a speed
where they can correctly complete the
• Light feet are quick feet - players are drill
not to thump their feet through the
ladder. • Keep an even rhythm – movement
must flow, not stutter.
• Players must work with a slight knee
bend and lift their knees before • Ensure players keep a minimum of 4
promoting their feet – no scuffing. rungs between them. Players working
too closely together will lead to
• Strong arm drive – elbows bent at unnecessary pressure to perform at
90° and driving through from hip to someone else’s speed, causing loss of
shoulder (not across the body). form and control.

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Basic Drills

Drill 1 : Two Foot Run

Start at one end of the ladder facing
forward. Athlete can lead with either
foot. Step one - two into each box as
quickly as you can. Go all the way to
the end of the ladder to complete one
repetition.

4 Tips

Sport Perfomance - Emphasis do not touching any
rung.

- Ensure the lead foot is
altemated to each repetition.

- Advance the drill by having
a players move backward every
twoo rungs (two forward, one
back).

Agility Ladder Drills

Drill 2 : Side step

Facing sideways, take a lateral step
with your left foot and replace it
with your right foot. As you make the
next step to the next square with your
right foot. So you never land on your
both feet, you replace one with
another as you take lateral steps into
squares moving always sideways.

Tips

- Emphasis on not touching any
rungs.

- Feet do not cross over ot touch.
- Players must keep hips square

and headfacing forward.
- Ensure the lead foot is

alternated witheach repetition
(player will face opposite
direction).

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Drill 3 : Lateral single leg hop

Athlete start in the right half of square
1 standing on your left foot. Athlete
jump to the left of square 1 on one
foot, then , then to the right of square
2. And continue in the same fashion to
the end of the ladder. Then athlete
turn around, change your foot, from
left to right and start jumping in-and-
out in the left half of the ladder on you
right foot.

Tips

- Emphasis on not touching any
rungs.

- Feet do not cross over or touch.
- Maintain stability on one leg.

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Drill 4 : Two foot lateral hop

Athlete start with both feet in square.
Athlete jump to the second square
facing forward, and hop on both feet
to the third square facing in the same
direction. And so on.

Tips

- Emphasis on not touching any
rungs.

- Players must not “double-
bounce”. between the two-foot
land and take-off.

- Ensure soft landing with good
knee bend to cushion the impact
on players’ knees.

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Intermediate Drills

Drill 1: In & Out Drill

Athlete jump into the first square
with both feet, then you jump with
both feet outside of the second
square, on both sides of the ladder,
then again you jump inside with
both feet into the third square. And
again outside of the square for the
fourth square, with your feet at both
sides of the ladder. And so on.

Tips

- Emphasis on not touching any
rungs.

- Keep your elbows at 90 degrees at
all times.

- Keep your arms, shoulders and
hands relaxed.

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Drill 2 : Two in, two out lateral run

Start with your left side facing
forward. Step into the first box with
your left foot and then followed by
your right foot. Step back out of the
first box with your left foot followed
by your right foot. Then move onto
the next box with the same step
pattern. Repeat all the way down the
ladder. Next time lead with your right
foot first.

9 Tips

Sport Perfomance - Feet do not cross over or touch.
- Players must keep hips square

and head facing forward.
- Players maintain a slight forward

lean position and ensure the
feet do most of the moving.
- Ensure the lead foot is
alternated with each repetition
(player will face opposite
direction).
-

Agility Ladder Drills

Drill 3 : Icky Shuffle

Athlete start at the left side of square
1, facing front. Step inside square 1
with your right foot first followed by
the left foot. Then athlete step outside
of square 2 (to the right of it) with
your right foot, and step with your left
foot into square 2. Step with your right
foot inside square 2. Step outside
square 3 with the left foot, inside
square 3 with your right foot followed
by your left foot. And so on.

Tips

- Emphasis on not touching any
rungs.

- Realy focus on putting your
weight on outside foot when
you plant outside the box.

- Keep your knee slightly bent

when you plant on your outside

leg.

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Drill 4 : Hopscotch

Athlete start with two feet in front of
the ladder. Jump in with left foot in
the first square, land on both feet in
the second square. Jump in with right
foot in the third square, land on both
feet in the fourth square. Repeat this
pattern for the entire lenght of the
ladder.

Tips

- Emphasis on not touching any
rungs.

- Land and jump off both feet at
the same time all the way
down.

- Jump for quickness not for
height.

-

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Advanced drills

Drill 1 : Ali Shuffle

Athlete will line up on the outside
horizontally of ladder, with one foot in
the ladder hole and one on the
outside. Athlete will skip down the
ladder by switching feet at same time
in every hole until the end of the
ladder.

Tips

- Emphasis on not touching
any rungs.

- Feet do not cross over ot
touch.

- Ensure the lead foot is
altemated to each repetition.

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Drill 2 : Straddle forward hops

Athlete will start with the left foot in
the ladder in box one and the right
foot outside the ladder. Athlete will
quickly hop forward to the left half
box two. Left foot will be outside box
two and the right foot inside the
ladder . Continue moving down the
ladder until the end of the ladder is
reached.

Tips

- Emphasis on not touching any
rungs.

- Your shoulders should stay at
the same level whether your
feet are in or out.

- Move your feet in and out as
quickly as possible with good
form, keeping your butt down
and your head and chest up.

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Drill 3 : Two forward one back

Athlete will start with both feet in
front of square. Than athlete jump to
the second square with both feet.
Athlete will quickly hop backward with
both feet in the box one. Athlete will
hop forward in box three and than
backward to box two. Continue
moving down the ladder until the end
of the ladder is reached.

Tips

- Emphasis on not touching any
rungs.

- Keep your elbows at 90 degrees at
all times.

- Keep your arms, shoulders and
hands relaxed.

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Drill 4 : Forward backward hops

Athlete will line up on the outside
horizontally of ladder. Athlete will
start with both feet in left side and
jump to first square. Than athlete
jump outside of square with both feet.
Athlete will jump backward with both
feet in the square two. Athlete will
jump backward of square with both
feet. Athlete will jump forward to
square three . And so on until the end
of the ladder is reached

Tips

- Emphasis on not touching any
rungs.

- Your shoulders should stay at
the same level whether your
feet are in or out.

- Land and jump off both feet at
the same time all the way down.

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Using a building block system of skill Training tips:
development is very important to
success in training with the Agility • Perform 2-3 Agility Ladder workouts
Ladder. You must work from general per week.
to advanced skill development and
from full range of motion to smaller, • Select 4-6 drills for each workout.
quicker movements. If you keep in
mind the principle of working from • Perform 3-5 sets of each drill. Keep
slow and controlled movements to the total number of sets per workout
fast, explosive movements as a under 20.
teaching and learning progression, you
will have greater success with the • Allow sufficient recovery between
Agility Ladder. each set so that maximum effort can
be given to the drill
Regardless of your sport, with
constant agility ladder training, your
body will be able to respond much
faster to new movement patterns
specific to your sport, giving you the
edge over your competition.

Good luck in your training

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