Agility Ladder Footwork
Players progress through an agility ladder using varied footwork patterns — two-in, icky shuffle, lateral steps — to activate fast-twitch fibres and coordination before technical drills.
6 min
4-16 players
BeginnerAgility ladder, Cones
0.00s / 4.20s
Instructions
- 1Players queue up and progress through the ladder one at a time
- 2Step through each rung with quick feet maintaining a forward path
- 3Next player starts when the previous reaches the halfway mark
- 4Sprint out past the end of the ladder after the final rung
- 5Perform a brief stretch before repeating with the next pattern
Coaching Points
- Light on the feet — do not stomp
- Arms pump at 90 degrees
- Look ahead not down at the ladder
Common Mistakes
- Looking down at the ladder instead of keeping the head up
- Heavy flat-footed stomping instead of light toe-first contact
- Arms hanging at the sides instead of pumping at 90 degrees
- Skipping rungs or stepping on the ladder rails