Speed & Agility Training Zone!

Agility Ladder Exercise Video


With so many different pieces of equipment out there telling you how it will make you faster, more agile and explosive, it can be hard to determine what is right for you and just how you need to use it. There are resistance bands, weight sleds, reaction balls, agility ladders, dot drill mats, and many other products that help you get faster and more agile.

This video focused on agility ladders. The agility ladder is one of the most useful pieces of equipment for developing speed and agility. Agility ladders are extremely compact and travel well, but the number of athletes or clients that can use it at any one time is terrific. And whether you are training for speed, power, balance, or strength, it can all be done with this simple piece of gear.

The video demonstrates the following agility ladder drills using the ABC (Agility, Balance & Coordination) Agility Ladder.

Lower Body Agility Ladder Exercises

Lower body agility ladder drills are done with the feet.

• Two In – Forward & Backwards
• In In, Out Out – Forward & Backwards
• Hopscotch – Forward & Backwards
• Hopscotch with Squat – Forward & Backwards
• Two In – Lateral
• Crossover Lateral
• In In, Out Out – Lateral

Upper Body Agility Ladder Exercises

Upper body agility ladder drills are done with the hands.

• Two In - Lateral
• Crossover Lateral
• Carioca Step
• In In, Out Out – Lateral
• Two In – Forward & Backwards
• In In, Out Out – Forward & Backwards
• Hopscotch – Forward & Backwards
• Hopscotch with Push Up – Forward & Backwards

The video ends with showing sample circuit exercises using Banana Steps, an agility ladder, a stability ball and Balance Steps.