1.15.18

Workout of the Month: Speed Ladder Drills

January Workout of the Month

You can have all of the speed in the world, but if you can’t cut, pivot, stop, or change directions on a dime, that speed won’t do you any good.

This is why as an athlete, continuously working to improve your agility, coordination, and balance is key. That is where speed ladders come in. And thanks to our partners at Stack.com, we have come up with four agility speed ladder drills to help you take your game to the next level.

For optimum performance, these drills should be done together after a dynamic warm-up one to two days a week.

Lateral Shuffle

Stand with the ladder to your left. Shuffle laterally through ladder, placing one foot in each box so that both feet are never in the same box at the same time. Repeat in opposite direction.

Lateral Change-of-Direction Shuffle

Stand with the ladder to your left. Using the same technique described above, shuffle to your left for two boxes, then step towards start for one box. Continue this pattern through entire ladder. Repeat in opposite direction. When you feel you’ve mastered the technique, try varying the number of boxes you shuffle.

Quarter Turns

Stand facing the ladder with your left foot in the first box and right foot to the right of that same box. Hop and rotate 90 degrees counterclockwise, so your right foot is in second box and left foot is still in the first box. Hop back to the starting stance, only now your left foot should be in the second box with your right foot outside. Continue this pattern through the entire ladder, then repeat in the opposite direction.

Quarter Turn T-Drill

Stand facing the ladder with your left foot in the first box and right foot to the right of the box. Hop and rotate 90 degrees clockwise, so your right foot is in the first box and left foot is in second box. Hop back to the starting stance, with your left foot now in the second box and right foot outside of second box. Continue pattern through entire ladder, and repeat in opposite direction. For an additional challenge, hold a medicine ball throughout the drill.


For more workout tips, check out last month’s Workout of the Month post that covered kneeling exercises.

Euphoria Pack featured image

Paint The Pitch: Introducing the Nike Euphoria Pack

Drip, drip, drip. Nike’s new ‘Euphoria Pack’ soccer boots are here and dripping with style. Eastbay is here to break down each model and what makes them stand out from the rest.

AAU Winner Featured Image

AAU Sullivan Awards: Plummer Takes Home the Hardware.

Stanford senior Kathryn Plummer took home the AAU Sullivan Award this year.

Looney Tunes Feature Image

Space Jam 2: An analysis of the best kicks for the Tune Squad

An in-depth analysis of what shoes each member of the Tune Squad should wear in Space Jam 2

AJ1 featured image

Air Jordan Retro 1 Cleat: The Iconic Sneaker Takes The Field

History was made when Michael Jordan first stepped on the court in the Air Jordan 1s. Read about how MJ changed sneaker culture forever and what next for the AJ1s.

UA Rush Feature

Introducing Under Armour RUSH

Learn how Under Armour's new RUSH training apparel can help you become the best.

Des Linden Feature

It Takes Two: Desiree Linden and Brooks Glycerin

Desiree Linden, winner of the 2018 Boston Marathon, talks about her favorite Brooks running shoes and how they help her succeed.

Sneaker Showdown Featured Image

Sneaker Showdown

Some of the top basketball shoes from the '90s go head to head in a single elimination tournament.

A'ja Wilson and Air Max

A Throwback to the Future with A’ja Wilson

A'ja Wilson is a professional basketball player and outspoken role model. Discover her story of how she went from benchwarmer to baller.

EB-031819-SullivanAwards-660x660

The AAU Sullivan Award: Meet Your Finalists

The final round of voting for the AAU Sullivan Award is now open! Learn more about each finalist here.

Noah Lyles, Professional Sprinter

5 Keys to Success from Noah Lyles

Noah Lyles, Eastbay's March cover athlete, gives advice on how to stay in your lane and find success on and off the track.

Best Track and Field Shoes: A 2019 Guide

Conquer the season with the best track and field shoes from Eastbay. Here's an informative guide to help you find the right shoes for your competition.

Featured Image For Rappers

Rapper Shoes: Which Artists Need Their Own Signature Shoe

A definitive ranking of the top hip hop artists who have yet to drop their own signature shoe.

See More