Agility: Speed Ladder - Read the Signs!

Start with both feet inside one of the rungs and jump both feet outside the ladder (so the ladder is between both feet) then jump with both feet inside the next rung.

Stand side ways on the the ladder with right foot inside the 1st rung. The player should then step with their left foot steps across in front of the right foot to the next rung, then the right foot steps to the the next rung and the left foot behind, all the way to the end.

With your back to the coach, carry out lateral sprints along the ladder. React to the coaches signal and turn 180o and sprint forwards. The coaches signal can be of any type depending on the sport.

Carry out lateral sprints along the ladder. React to the coaches signal and sprint forward form the ladder. The signal given by the coach can be of any type depending on the sport.

Good exercise for increasing lateral speed. Body inline with slight lean. Keep head up. Stay on toes. Drive elbows back to help bring the knees through.

Another variation that will help to increase lateral foot speed.

Helps directional changes, both lateral and forwards while, making the muscles fire faster.

This can be used for many sports. The reaction can be to hand signals, voice commands, sounds (clapping) etc; depending on the sport.

When the player reaches the end of the first ladder (or set of cones) the indicator-player shows them which way to go (left/right) The player side-steps to that side and steps through the second ladder before sprinting off again.

Turn the ladder at right angles halfway. Players should keep facing forward at all time.

Start outside the ladder jump with both feet into the first rung then jump to the outside to the other side of the ladder and back through the 2nd rung

Stand to the left of the ladder, facing down the length of it. Step into the first square with the right, then left, then out to the right side of the ladder. Reverse the steps, this time going to the left. Always step into the ladder with the foot that is closest to it.

Put one foot in one of the rungs and the other outside. start off by bringing the outside foot towards the foot inside the rung and the inside foot to outside the ladder on the opposite side to the starting foot. Then repeat going the other way.

Standing with their legs between the side of the ladder players plant one foot inside each rung and then heel flick that leg up to their buttocks before jumping onto the next rung. Repeat.

Standing with their legs between the side of the ladder players plant one foot inside each rung and then raise that knee before jumping onto the next rung. Repeat.

Basic sprint drill. Keep light, pop off the floor and use arms to generate speed.

When the player reaches the end of the first ladder, the indicator shows them which way to go (left/right). The player must respond to the sign and side-steps in the direction indicated before then sprints off again to the cones placed further away.

Excellent for improving directional changes in restricted spaces. Count 1-2-1 to get rhythm. Start slowly and speed up smoothly.