Agility Ladder
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Technique
Set up an agility ladder flat on the ground and stand at one end. Move through the ladder using quick, light footwork patterns such as high knees or lateral steps, placing one or two feet in each rung. Keep your steps fast and precise, staying on the balls of your feet. Complete the length of the ladder before resetting.
Steps
- Set up an agility ladder flat on the ground and stand at one end
- Move through the ladder using quick, light footwork patterns such as high knees or lateral steps
- Place one or two feet in each rung
- Keep your steps fast and precise, staying on the balls of your feet
- Complete the length of the ladder before resetting
Common mistakes
- Looking down at your feet instead of ahead, which slows reaction time
- Landing flat-footed instead of staying light on the balls of the feet
- Rushing the pattern and clipping the rungs instead of staying precise
Variations
- Agility ladder with a lateral shuffle pattern instead of forward
- Agility ladder combined with a sprint out the far end for added conditioning
- Agility ladder icky-shuffle pattern for a more complex footwork challenge
Related exercises
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Try ForceIndex freeFAQ
What muscles does Agility Ladder work?
Muscles: Calves, Quads.
What equipment do I need for Agility Ladder?
Equipment: Other.
Where can I do Agility Ladder?
Location: Gym, Street.
Calculators & tools
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