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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.

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