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Ladder Drills

Ladder drills can be simple as well as difficult depending on your level of expertise.  Ladder exercises helps with the improvements coordination and leg speed.  It can be used for a number of different reasons especially in speed and agility drills. 

Ladder workout is especially useful in many sports to improving leg footwork in such sports as in football, basketball, and many other sports. 

However, these drills are about doing them properly with correct form and technique, and not overloading yourself.  Any ladder workout should not have you fatigued or short of breathe.  Your muscles should be always ready and fresh to ensure good quality movements.




Ladder Drills Tips
  • (Don't push off from your toes).  Be sure to push off from the balls of your feet.
  • (Men) Push up your hands from the height of your shoulders to hips.  (Women) For the ladies, make sure its from your chest height to hips.
  • Be sure to keep your elbows at a 90 degree angle at all times.
  • Always keep your hands, arms, and shoulders relaxed.
  • Make sure to keep your head still to the best of your ability.
Ladder Drills

Hop Scotch Ladder Drills

This ladder workout is as easy as it could possibly get.  If you ever played hop scotch as a kid then you will know exactly what to do here, if not, just read the step by step action guide on how to do it right below.
  1. Begin this training at the start of the ladder with your feet shoulder or hip width apart.
  2. Jump up with both feet off the ground and land with your left foot only on the first (1st) square.
  3. Then push IMMEDIATELY off with your left off the ground and land both feet on the second (2nd) square.
  4. Again push IMMEDIATELY off with both of your feet off the ground and land your right foot only on the third (3rd) square.
  5. Jump IMMEDIATELY off with your right foot off the ground and land with both feet on the fourth (4th) square.
  6. Repeat the process again until there is no more ladder.

In and Out Ladder Drills

This is another pretty basic and easy to drill.  However, it is simple, but just a tad bit more difficult then the hop scotch drill.
  1. Begin this training at the start of the ladder with you feet shoulder or hip width apart.
  2. With your left foot first, step into the first (1st) Square, IMMEDIATELY after your first foot, step your second foot into the first (1st) square.
  3. IMMEDIATELY step your left foot outside of the second (2nd) square, then IMMEDIATELY after your first foot, step your right foot outside of the second (2nd) square.
  4. Then step into the third (3rd) square with your left foot first, then your right foot next.
  5. Repeat the process again until there is no more ladder.

Lateral Feet Ladder Drills

Now, the drills become a little bit more tougher.  You will need more practice and a bit more experience with a greater amount of coordination.  Be sure to give yourself a couple of practice runs before using real speed.
  1. Begin at the start of the ladder with both of your feet outside and on the left side of the first (1st) square.
  2. In a quick 1,2 motion, step into the first (1st) square with your left foot first, then your right foot behind the left foot.
  3. Now step on the right side of the first (1st) outside square with your left foot first, IMMEDIATELY followed by the right foot.
  4. Again in a quick 1,2 motion, step into the second (2nd) square with your left foot first, then your right foot behind the left foot.
  5. Now step on the left side of the second (2nd) outside square with your left foot first, IMMEDIATELY followed by the right foot.
  6. Repeat the process again until there is no more ladder.
  7. Quick Tip: Everytime you finish the full length of the ladder.  Start off with the opposite foot everytime, so you can have a different leading foot.

Tango Drill

This is a drill that is pretty difficult and challenging.  This drill will take several practice runs before attempting a real full motion and speed run.
  1. Begin at the start of the ladder with both of your feet outside and on the left side of the first (1st) square.
  2. In a quick 1,2,3 motion, cross your left foot over the right foot and place your left foot in the center of the first (1st) square, then IMMEDIATELY move your right foot to the right and the outside of the first (1st) square followed by your left foot.
  3. REMEMBER this drill is in a 1,2,3 motion similar to the tango dance.
  4. Then in a quick 1,2,3 motion, cross your right foot over the left foot and place your right foot in the center of the second (2nd) square, then IMMEDIATELY move your left foot to the left and the outside of the second (2nd) square followed by your right foot.
  5. Repeat the process again until there is no more ladder.

Five Count Ladder Drills

Now, this drill is as difficult as it gets.  It is a very challenging drill to master.  In this drill, you will need lots of practice and experience with foot work and foot speed.  Before your able to do this drill smoothly, you must have plenty of practice runs before you begin the real speed run.
  1. Begin this training at the start of the ladder with your feet shoulder or hip width apart.
  2. In a quick 1,2,3,4,5 motion, step your right foot to the right of the outside of the first (1st) square, then IMMEDIATELY place your left foot into the first (1st) square followed by the right foot into the first (1st) square as well.
  3. Then step into the second square (2nd) square with your left foot first the your right foot IMMEDIATELY afterwards.
  4. REMEMBER this drill is in a 1,2,3,4,5 motion.
  5. Then reapeat the process again, but with your left foot first.
As you develop proper techniques, then you can incorporate speed into the training.

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