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Speed Agility Training Ladders Drills

To get a varied training workout, the Speed Agility Ladders are probably the most versatile piece of Training kit you will ever buy.

We stock many different types of ladder from Precision Training, Mitre and Lusum - Indoor ladders, adjustable ladders and 4-way ladders in various lengths. The most popular being the 4m, 6m and 9m. many of these have a clip allowing you to join 2 or more together, making the ladder longer. We have seen coaches role the ladders out and then not use them to their full capabilities, the players quickly became bored and the training session was considered to be very poor at best. So we got to thinking how many differnt ways can a 6 metre training ladder be used? What types of footwork can you do to enhance your speed and agility during training, to make you more adaptable on the pitch during the game.

Below you will find a series of ways in which the ladders can be used. These are examples and can be adapted for the type of sport and the ability of player using them. Please ensure your players complete a walk through of the exercise first, to fully understand the movement before increasing the pace and difficulty.

2 In 2 Out Ladder Exercise

This drill is working from side to side and is a great training drill for agility and movement around the pitch

2 In 2 Out Ladder Drill

Single File Ladder Exercise

The single file drill is the best drill when working on improving explosive speed

Single File

Side Step Ladder Exercise

This drill is similar to the 2 In 2 Out drill but only has one foot in and 1 foot out and is a great training drill for agility and movement around the pitch. This exercise is a medium level of difficulty.

Sidestep

Hopscotch Ladder Exercise

The hopscotch drill works on the hip flexors and is a quality exercise suitable for all levels of player.

Hopscotch

Hop Right Foot Ladder Exercise

The hop right drill should only be used by players that do not suffer problems with their knees. The drill works on explosion of speed and balance.

Hop Right Foot

Hop Left Foot Ladder Exercise

The hop left drill should only be used by players that do not suffer problems with their knees. The drill works on explosion of speed and balance.

Hop Left Foot

Double Foot Ladder Exercise

The double foot ladder exercise is one of our favourites as it is more difficult than at first appears. The difficulty is trying to control the speed through the ladder so each square is used correctly.

Double Foot

Ali Shuffle Ladder Exercise

So named after Mohammed Ali, the Ali shuffle replicates his movement when entering the boxing ring. Only players who can master the other exercises should attempt this one. Great for balance, movement and to make the player lighter on the foot movements.

Ali Shuffle

With all of these drills an exercises, your players will always start with their strongest foot. Ensure the drill is repeated but the 2nd time get them to lead with their weaker side. This makes the players more balanced and quicker to move in any direction when required, without causing injury.