10 Ladder Drills To Improve Speed, Agility & Quickness

If you are struggling to improve your speed, quickness and agility on the pitch, here are some ladder drills to help with that! I would encourage you to include footwork drills like these at least once or twice a week. It will keep you sharp and increase your reaction time on the field as well. No one likes to feel sluggish legs when game time arrives.
Drill 1: 1-foot in. Face forward and step one foot inside each square.
Drill 2: 2-feet in. Face forward and step both feet inside each square.
Drill 3: Straddle hops. Face forward and hop both feet inside square to start. Then hop both feet outside the next square up.
Drill 4: Stutter steps. Face forward and start on the side of the ladder. Single foot will go in and out of the square while the other is stutter stepping.
Drill 5: Icky shuffle. Face forward and start on the left side of the ladder. Place right foot inside square to start and follow with the left foot inside the square. Then your right foot steps out. After that, your left foot goes up to the next square. It's a pattern of 1-2-3 before repeating.
Drill 6: Skaters. Face forward. Keep both feet stationary and hop side to side going up the ladder.
Drill 7: Straddle in & out. Start by alternating right and left outside the square. Then right and left inside the square. Count 1-2-3-4 on each square.
Drill 8: Criss cross. Start with both feet out on left side of ladder. Take your left foot and place it inside the square with your hips turning as you do so. Then you plant with your right and left on the other side of the ladder. Count 1-2-3 on each square.
Drill 9: Lateral Exchange. Face the side of the ladder. Have one foot in while the other foot is out to start. Switch feet as you go up the ladder.
Drill 10: Lateral in & out. Face the side of the ladder. Have both feet out to start. Take your right foot in with your left foot to follow. Then right foot out with left foot to follow. Repeat going up the ladder. Count 1-2-3-4 on each square.
Music track 1: Sharp Edges by half.cool
Music track 2: Tropic Fuse by French Fuse
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