Agility Ladder Exercises

Perform each of the following drills throughout the full length of the agility ladder. Each exercise should be performed twice, leading with a different foot each time.

 

Agility Ladder Exercise List

  1. 1-in
  2. Single Leg Hop
  3. 2-in
  4. Side Shuffle
  5. Ali Shuffle
  6. Ali Crossover
  7. In-In-Out-Out
  8. In-In-Out-Out (Straddle)
  9. Lateral In-In-Out-Out
  10. W-Weave (2 in, 2 out)
  11. W-Weave (2 in, 1 out)
  12. Lateral W-Weave

 

Agility Ladder Exercise Descriptions

  1. 1-in
    1. Alternate stepping only one foot into each box. (Left, Right, Left, Right)
  2. Single Leg Hop
    1. Start with one foot in front of the first box and the other foot raised in the air
    2. Hop forward into each box as the other foot remains in the air at all times
  3. 2-in
    1. Step both feet into each box before advancing to the next box
    2. Lead with the same foot each time
  4. Side Shuffle
    1. Face sideways, with the hips and knees slightly bent in an athletic stance
    2. Move both feet into each box before advancing to the next box
      1. Look straight ahead and do not rotate the torso
  5. Ali Shuffle
    1. Stand on the side of the ladder, facing the first box
    2. Begin with the toes of your trailing leg in the first box and your leading leg outside of the ladder
    3. Remove your trailing leg from the first box while simultaneously placing the toes of your leading leg in the second box
    4. Remove your leading leg from the second box while simultaneously placing the toes ofyour trailing leg in the second box
    5. Remove your trailing leg from the second box while simultaneously placing the toes ofyour leading leg in the third box
    6. Continue this pattern through the remainder of the ladder
  6. Ali Crossover
    1. Stand on the side of the ladder, facing the first box
    2. Begin with the toes of your trailing leg in the first box and your leading leg outside of the ladder
    3. Remove your trailing leg from the first box while simultaneously placing the toes of your leading leg in the second box
    4. Remove your leading leg from the second box while simultaneously placing the toes of your trailing leg in the third box
    5. Remove your trailing leg from the third box while simultaneously placing the toes of your leading leg in the fourth box
    6. Continue this pattern through the remainder of the ladder
  7. In-In-Out-Out
    1. Stand on the side of the ladder, facing forward
    2. Step into the first box with your "inside leg (leg closest to the ladder), followed by your"outside" leg
    3. Step back out of the box with your "outside" leg, followed by your "inside" leg
    4. Step into the second box with your "inside" leg (leg closest to the ladder), followed by your "outside" leg
    5. Continue this pattern through the remainder of the ladder
  8. In-In-Out-Out (Straddle)
    1. Stand in front of the ladder, facing forward
    2. Step your right foot to the outside (right) of the ladder and then step your left foot to the outside (left) of the ladder
    3. Step your right foot into the first box, followed by your left foot
    4. Continue this pattern through the remainder of the ladder
  9. Lateral In-In-Out-Out
    1. Stand on the side of the ladder, facing the first box
    2. Step into the first box with your leading leg, followed by you trailing leg
    3. Step backward out of the first box with your leading leg, followed by you trailing leg
    4. Step into the second box with your leading leg, followed by you trailing leg
    5. Continue this pattern through the remainder of the ladder
  10. W-Weave (2 in, 2 out)
    1. Stand on the side of the ladder, facing forward
    2. Step into the first box with your inside/leading leg (leg closest to the ladder), followed by your outside/trailing leg
    3. Continue in moving in the same direction (toward your leading leg) by stepping out of the box with your leading leg followed by your trailing leg
      1. At this point, your leading and trailing legs will switch to the opposite side
    4. Step into the second box with your new leading leg (leg closest to the ladder), followed by your trailing leg
    5. Continue moving in the same direction (toward your leading leg) by stepping out of the box with your leading leg followed by your trailing leg
      1. At this point, your leading and trailing legs will again switch to the opposite side
    6. Continue this pattern through the remainder of the ladder
  11. W-Weave (2 in, 1 out)
    1. Stand on the side of the ladder, facing forward
    2. Step into the first box with your inside/leading leg (leg closest to the ladder), followed by your outside/trailing leg
    3. Continue in moving in the same direction (toward your leading leg) by stepping out of the box with your leading leg only
      1. At this point, your leading and trailing legs will switch to the opposite side
    4. Step your new leading leg (leg inside of first box) forward into the second box and then bring your trailing leg into the second box as well
    5. Continue moving in the same direction (toward your leading leg) by stepping out of the box with your leading leg only
      1. At this point, your leading and trailing legs will again switch to the opposite side
    6. Step your new leading leg (leg inside of second box) forward into the third box and then bring your trailing leg into the third box as well
    7. Continue this pattern through the remainder of the ladder
  12. Lateral W-Weave
    1. Stand on the side of the ladder, facing the first box
    2. Step forward into the first box with your leading leg, followed by you trailing leg
    3. Step forward out of the first box with your leading leg, followed by you trailing leg
    4. Step backward into the second box with your leading leg, followed by you trailing leg
    5. Step backward out of the second box with your leading leg, followed by you trailing leg
    6. Continue this pattern through the remainder of the ladder

 

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