Published: Aug 01, 2014 8:24 AM EDT
Updated: Aug 01, 2014 10:21 AM EDT

FORT MYERS, Fla. An agility ladder, sometimes referred to as a speed ladder, is a fitness training tool that resembles a ladder lying flat on the ground. Exercises using the agility ladder are great to use for a warm-up prior to your workout, included as part of a circuit, or even a used as a standalone routine. Wink News Fitness Expert Mike Drumm is here today to demonstrate some of his favorite ladder drills that will not only improve your balance and coordination, but also challenge your strength and endurance.

Agility ladders are an extremely versatile tool. I use them a lot as a great multidirectional warm-
up with my personal training clients, and regularly incorporate them into my small group training
classes as part of a HIIT or circuit workout. BUT you don't even need an actual ladder. With
a piece of sidewalk chalk you can turn any floor, playground, or driveway into your very own
agility ladder.
This is a 10ft ladder, so to duplicate it just draw (10) 12 inch squares.

Ladder Agility Drills

Ladder drills will help improve lower body speed, quickness and agility. There are a variety of

exercises you can do with a speed ladder. Today I'm going to demonstrate some drills that are an excellent way to improve foot speed, coordination and overall quickness. It's about body control.

Expert Tip: Perform drills at the start of your session or as a warm up. Your muscles should

be fresh to ensure good quality of movement. And because they will not leave you totally

exhausted, you can perform resistance or endurance training during or afterwards.

• Drill #1: (warm-up) Walking High Knees THEN High Knees with 2-Feet each Square

• Drill #2: Sideways Skedaddle (in-in-out-out) / Jumping Jack Feet

• Drill #3: Lateral Scissor Hops / Single Leg Hop / Pogo Hops

• Drill #4: Walking Pushups

• BONUS: Shawn T likes to do "Plyo Push-Ups"

General guidelines for ladder agility drills:

• Push off from the balls of your feet (not the toes)

• Arm precedes the leg in a lateral motion

• Keep your arms, shoulders and hands relaxed


Anyone can benefit from a combination of speed and endurance. The key required for success

in any sport is to develop overall athletic ability: speed, agility, power, flexibility, coordination

and conditioning. To get the most out of ladder workouts, stay on the balls of your feet and keep

ground contact to a minimum. As you get used to the movements, increase your speed.