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
0.00s / 4.20s
Instructions
- 1Lay agility ladder flat across the court
- 2Round 1: Two feet in each square (high knees)
- 3Round 2: Icky shuffle — one foot in, two out
- 4Round 3: Lateral steps through the ladder
- 5Sprint 5m past the end of the ladder after each run
- 6Rest 20 seconds and repeat 3 times per pattern
Coaching Points
- Light on the feet — do not stomp
- Arms pump at 90 degrees
- Look ahead not down at the ladder