Lately, I have realized that my footwork is too SLOW. It’s much slower than I would like it to be. I have decided that I am going to incorporate ladder drills into my warm-ups before my daily workouts.
I am terrible at ladder drills. My coordination is awful. My accuracy is nowhere close to a bullseye. And my speed is lacking (the opposite of a Kenyan at the Olympics).
I expect many missteps, tripping, and possible frustration with myself in learning how to get better at ladder drills.
But I will get better with dedicated practice, consistency, and time! My coordination will improve, my accuracy will find the bullseye more often, and my footwork will increase speed and agility. (I will never be as fast as a Kenyan, but I will not give up hope.)
These skills will help me become faster in workouts and improve my execution with Olympic lifts!
So here’s to plenty of failures, funny tripping videos, growth, improvements, and, eventually, successes!
Ladder Drills As A Warm Up
To properly warm up, you need to do a few specific things to get your body ready.
You need to Spike your heart rate, Raise your body temperature, Warm up your muscles and tendons, find your entire range of motion for the specific activities you are about to do, and a warm-up helps you mentally prepare for the workout ahead. There are many ways of accomplishing those points, and the agility ladder is an excellent way to hit all those areas. If you want to see another one of my warm-ups using resistance bands, check this out.
Start Slow
I start off using the agility ladder by running straight through it. One foot in each box, all the way through. I do that a few times and pick up speed each round. Once I feel good moving forward, I take it sideways. I ensured each foot hit each box and tried to get my knees higher than a regular side step. Again, starting on the slower side and pick up speed as I go through more and more rounds.
Exploring Ladder Drills
I researched different ladder drills and listed a few that would help me with my footwork. I wanted drills that forced me to move in different ways than I am used to driving. I picked drills that had me upright and down low. Also, I tried some upper-body movements. It’s an excellent way to round out a whole-body warm-up.
The Agility Ladder Drills I Chose
After the forward sprint and the lateral high knees, I chose to work on The Icky Shuffle.
The Icky Shuffle: you move both feet in and out of each box diagonally and forward. Right foot Step in the box, left step in the same box, right foot step out of the box to the right, left foot on step into next box, right foot step in a new box, left foot step out of the box to the left, right foot forward step into next box, and keep going with that same pattern.
Slalom Jumps: Jumping forwards and diagonally with alternating feet hitting inside one box, right foot hits inside box 1,3,5,7 while left foot hits inside 2,4,6,8. You hop side to side with each foot hitting every other box.
You can also do the slalom jumps with your feet together. You are bonding back and forth on either side of the ladder, hitting a box on your way through. I feel like a downhill skier with this ladder drill.
And whether your feet are together or moving separately, you can try this ladder drill backward! I have yet to master moving forward, so I will try the backward version slowly once I get a little better.
Lateral Two Jump Forward and One Hop Back: Stand inside the first ladder box, facing the left ladder rail, knees slightly bent. Jump right foot laterally over two boxes, tap left toe to right ankle, then jump left leg back one square. Continue that pattern, moving through the agility ladder and back to your starting position.
Double Trouble: Both feet (In-in-out-out) are in the same box, moving forward quickly. For me, this one needs a lot of concentration to ensure both feet hit each box before moving to the next. It’s like playing Firefets but moving forward at the same time. And make sure you switch up your lead foot each round you do this one. I am so much better and quicker when my right foot is leading. So, I am trying to practice more with my left leading.
*you should always work on your weaknesses to get better at anything. If you are bodybuilding, let your weak side dictate how many reps to do with each weight. If you are doing a HIIT workout, start with your soft side first. If you practice Agility Ladder drills, use your nondominant side more often.
In and Outs
Lateral in and out: Staying on one side of the ladder, moving sideways, both feet tap in and out.
Forward in and out: Jump both feet in the same box and then outside of that box, moving forward
Backward in and out: Same as above, but moving backward
Single leg lateral in and out: One foot jumping in and out of each box, moving sideways, keeping the nonworking leg from touching the ground. Lots of concentration and balance are needed for this ladder drill.
Jump Squats
Squat jumps with toe tap: One foot in a box and one foot outside of the same box. Squat jump forward, tap the outside foot in and out, then squat jump forward again.
Curtsy jump lunges: One foot in a box and one foot crossed behind in a curtsy lunge. I am jumping forward. Each foot will hit the same box.
Lateral Jump Squats: Stand to the left of the first square of the ladder, feet shoulder-width apart. Lower nearly into a squat, then drive through heels to pop off the ground and jump into the ladder square diagonally in front of feet. Immediately pop off the ground again to jump to the right side of that ladder square.
Upper Body Agility Ladder Drills
Lateral Push hops: staying on one side of the ladder, each hand in separate boxes, push and hop sideways until your hands are each in one box over.
Plank Jacks: Get into a plank position with your feet in the first box. With your hands in the box, your shoulders are over. (For me, it is box number 4). Jump your hands and feet outside their respective boxes, do one push-up, then jump them back into the following box forward in the starting position. Make sure you keep your core nice and tight for this one.
Traveling Lateral Mountain Climbers: With your hands in one box each while looking at the left rail of the agility ladder in a plank position. Move your feet to the left; your left leg will be out to the left straight while your left foot and knee are underneath your body. Then, pop your legs to the other side; your right leg will be straight to the right while your left foot and knee will be under your body. Move your hands to the following boxes and return your legs to the left. You will move your hands in the direction you are going down the ladder every time your legs are pointed in that direction. Go down the ladder and back up to the starting position.
Final Thoughts
These Agility Ladder Drills are a great warm-up to any workout, whether bodybuilding, powerlifting, or HIIT. They are also great as a stand-alone workout.
Set a clock or timer and do some work for 15 to 20 minutes. You will get a great workout if you put as much intensity as you have and keep your breaks short! You will increase your heart rate and burn some astonishing calories while training your speed, power, and coordination skills.
Make Your Agility Ladder
The great thing about agility ladder drills is that you don’t need a ladder.
Grab your kids’ sidewalk chalk and make many connecting boxes in your driveway. Or use some painter’s tape or some masking tape on the floor in your basement. Even in your living room! If you have kids, they will love it too!
It is an easy, efficient way of getting a good workout with little to no equipment. And you don’t need much room to do it in.
Try these Agility Ladder Drills, and let me know what you think!