The Agility Ladder

TheAgilityLadderByTimLaVallee

Usinganagilityladdercanenhanceagility,coordination,balance,accuracy,precision,efficiency,timing,quickness,footspeed,andreactiontime.

Thereareallkindsofstandardfootmovementpatternsthatcanbeutilizedbasedontheageandathleticabilityofathleteyourworkingwith.Weoftenlettheathletegetinnovativeandcreativecomingupwiththeirowndrills.

AgilityLadderDrillsSomeAgilityLadderFootPatterns

OneFoot/SquareOneFoot/SquareHighKnees

L R L R L

R L R L R

Start

TwoFeet/SquareTwoFeetHighKnees(TwoFeet/Square)

19 2017 1815 1613 1411 129 107 85 63 41 2

Start

TwoFootSlide-LateralMovement(TwoFeet/Square)LateralTwoFootSlide-MovementReversingDirections(TwoFeet/SquareReversingDirectionsL&RBeforeEndOfLadder

9 10

7 8

5 6

3 4

1 2

Start

BuzzSawTwofeeteverysquare/TwoFeetOutside

15

13 16

14 11

9 12

10 7

5 8

6 3

1 4

2 Ladder

Start

Tango Drill Named after the dance, when you perform this drill correctly you'll see why. Or should it be the Foxtrot? • Start with both feet outside of the first square and to the left • Cross your left leg over your right and into the centre of the first square. Your

right leg should immediately follow to the right of the first square, followed by your left leg

• It's a 1-2-3 motion like you're dancing • From here your right foot comes across your left and into the centre of the

second square as the pattern is repeated in the opposite direction • Repeat for the full length of the ladder

Start

LateralIn&OutTwofeeteverysquare

14 13

12

10 11

9

8 7

6

4 5

3

2 1

Ladder

Start

Outside/InsideTwofeetpersquare

19 20

17 18

15 16

13 14

11 12

9 10

7 8

5 6

3 4

1 2

Ladder

Start

LateralTwoFootSlide-MovementReversingDirections(TwoFeet/SquareReversingDirectionsL&RBeforeEndOfLadder

9 10

7 8

5 6

3 4

1 2

Start

BuzzSawTwoFeetInFromSideBothFeetInSquare

15

16

13 11

14 12

9 7

10 8

5 3

6 4

1

2Start

Ladder

180’s(pivotonleadfootwithalittlehop)OneFootPerSquare

87 8

7 65 6

5 4

34

32

2Pivot1Pivot

1

QuickHops

8 87 76 65 54 43 32 21 1

Start Hop

JumpCutsTwofeetoutside–twofeetinsideeveryothersquare

10

9

8

7

6 5

4 3

2 1

Ladder

Start

Slalom

10 10

9 98 8

7 7

6 6

5 54 4

3 3

2 2 1 1

Ladder

Start

HopScotchInside/Outside-Twofeetinsideeverysquare Ladder

18 19 1816 17 1614 15 1412 13 1210 11 108 9 86 7 64 5 42 3 2

1

Start

StraddleHopsOnefootpersquare Ladder

10 10 9 9

8 8 7 7

6 6 5 5

4 4 3 3

2 2

1

SwitchHopsAlternatefeetineachsquare Ladder

10 10 9 9

8 8 7 7

6 6 5 5

4 4 3 3

2 2 1 1

Start