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Agility Ladder Drills

Agility Ladder Drills

Agility ladder drills, also called speed ladder drills, are an important part of soccer training to help develop, and improve the  players agility,  speed, and footwork.

Consistency is the key to improving with agility ladder drills. Agility ladder workouts should be a used frequently, especially since the agility ladder can be adapted to many other soccer drills.

When training with speed ladder, players main training focus should be on developing the correct form.

Start slow, and increase speed over time, trough repetition.

Use the agility ladder in training, for different soccer drills, adding footwork into the soccer training drill.

Athletes will notice a change in footwork speed, quickness, and fitness level, within the first 6 weeks of training agility ladder workouts, 3 times a week.

Agility ladder training should be performed following the guidelines listed below:

  • Perform drills at 100% correct form and worry about speed later.
  • Push off the balls of your feet, under the toes area.
  • Pump your hands from shoulder height to hips.
  • Keep your elbows at 90 degrees.
  • Keep your body relaxed.
  • Keep your body straight and head looking forward and still.

normal run through the speed ladder

Agility Ladder Drills

AGILITY LADDER TRAINING TIPS

  • When you run through the ladder, it is very important not to skip any squares.
  • Concentrate on each foot landing inside each square.
  • Elbows should be moving in sync with the footwork.
  • At the end of the ladder, EXPLODE with your first step towards the cone.
  • Repeat 3 - 4 times, and change to different footwork exercise for 3 - 4 sets.

ACROSS THE AGILITY LADDER FOR BETTER SOCCER FOOTWORK

Agility Ladder Drills

AGILITY LADDER TRAINING TIPS FOR SOCCER

  • Start by standing on either side of the agility ladder.
  • If I am standing on the left side, I will start moving across the ladder by stepping in with my Right Foot First, Followed by Left Foot, and Exit the ladder in same order. Than repeat from the left side, this time starting with the left foot in the next square.
  • Focus on technique at first. SLOW DOWN, and build up the speed.
  • Stay on your toes. Heels should not be touching the ground.
  • Do not cross your feet.

3 - 4 REPETITIONS X 3 - 4 SETS WITH DIFFERENT AGILITY LADDER DRILLS


SIDE STEPPING SOCCER DRILLS WITH AGILITY LADDER

Agility Ladder Drills

SPEED LADDER TRAINING TIPS

  • Place 1 cone on each side of the ladder, 5 - 10 m/yd away.
  • Run sideways through the ladder, and sprint or jog around the cone.
  • Run sideways through the ladder again, facing the same way, so that you can come back with the opposite foot.
  • If there is a cone on both sides of the ladder, run or jog around the 2nd cone as well. 
  • Focus on technique. Move your arms. Shoulders and Toes facing square forward. Move the feet correctly, from Right to Left, then Left to Right on the way back. No crossing the feet.
  • GET CREATIVE...

3 - 4 REPETITIONS X 3 - 4 SETS WITH DIFFERENT AGILITY LADDER DRILLS


one footed hop across the agility ladder

Agility Ladder Drills

TRAINING TIPS

  • Place 1 cone on one side of the agility ladder, or place cones on both sides of the speed ladder, 10 m/yd away for more running.
  • Hop through the ladder on one foot, from right to left, coming back to the left side of the ladder.
  • Run around the cone, and repeat the drill from the opposite side of the ladder, this time hopping on the opposite foot, than the one you start with.
  • Going through the ladder, and coming back through the ladder counts as 1 repetition.

3 - 4 REPETITIONS X 3 - 4 SETS WITH DIFFERENT SPEED LADDER DRILLS


HOP SCOTCH AGILITY LADDER DRILL

Agility Ladder Drills

AGILITY LADDER TRAINING TIPS

  • This agility ladder drill is based on the popular game Hop Scotch, that was played in schools by young children and older generations.
  • Hop in the first square with both feet, followed by hopping outside of the next square.
  • Hop back inside the next square, followed with a hop outside of the next square.
  • Run around the cone, and repeat from the opposite side of the ladder.
  • Going through the ladder, and coming back again, counts for 1 repetition.

3 - 4 REPETITIONS X 3 - 4 SETS WITH DIFFERENT SPEED LADDER DRILLS

TRAIN HARDER,
TRAIN SMARTER,
PLAY BETTER!


SOCCER AGILITY LADDER DRILLS