4 Agility Ladder Drills for At-home Workout
By Meagan Kline
Jun 17, 2014
Updated Nov 17, 2023
5 min read
You don't have to run out to the store and purchase an agility ladder if you want to do these drills. You can if you want, but they're not required. You can draw one on your driveway using sidewalk chalk. You can use floor tiles in your basement. Or you can simply imagine the squares on your floor as you do the workout.
I recommend starting out with some of the more simple drills and then working your way up to the more complicated ones. I'll out line the drills below, but invite you to adjust as needed to change things up. You can also watch the video below to see me demonstrate each drill.
You can get warmed up by taking a five minute walk on the treadmill or around your neighborhood. It will help get your heart pumping and muscles ready for a workout.
Start at one end of the agility ladder. At a good pace, step each foot into each square, making your way to the other end of the ladder. Then turn around and head back to the end you started at.
Stand to the side of the ladder, but face it so the squares are in front of you. Step each foot into and out of each square, making your way laterally along the side of the ladder. Once you reach the other side, repeat the same movement but in the other direction, making your way back to the side you started on.
Stand at the end of the ladder and hop with both feet into each square, making your way down the ladder and back to the side you started on.
Make your way from one end of the ladder to the next, alternating your jump to land your feet together in one square, then splitting them to each side of the ladder, then together again in the next square in the ladder.
Ideally, you want to get 10 minutes of back-to-back cardio, so you can alternate between these drills for a period of 10 minutes, five days a week. Again, if you have any questions about how these drills are performed, check out the video below.