What is an Agility Ladder? The Ultimate Guide to Agility Ladders

What is an agility ladder, and why should you give a damn about using one?

Well, among a long list of home exercise equipment, the agility ladder offers something else than the rest. Being simple, yet effective – the agility ladder brings your;

  • agility (duh),
  • endurance,
  • cardiovascular performance,
  • and coordination

to the test.

Read on and find out everything there is to know about agility ladders – and why YOU should own one.

What is Agility? And Why do I Need it?

Simply said, agility is the capability to move easily – with balance and poise.

A cheetah’s got tons of agility; a giraffe’s got less.

This is actually one of the main advantages that home workouts have over traditional gym based setups!

While working out at the gym will result in great mass gains and strength gains, there’s almost no gym workout which works on your agility.

Home workouts, on the other hand, are often based on constant movement and bodyweight exercises, which do wonders for improving physical coordination and superb reflexes.

Introducing an Agility Ladder to Your Equipment Pool

One of many great things about working out at home is that you can make use of everyday household items if you need to.

There’s no need to buy fancy and expensive gym equipment (though if that’s your thing, feel free) to get a great workout in.

Most home workouts simply require you to have free space available where you can move around, -and perhaps one or two pieces of equipment such as;

In addition, one of the most basic pieces of equipment that will enhance any home workout is an agility ladder.

Agility Ladder Drill – Listen to the video to see what coaching cues I use for these various drills!———————————————————————— Video 1: Bilateral Movement Video 2: Unilateral/Isolation Movement————————————————————————- 1️⃣ Agility Ladder IS NOT used for Speed Drills————————————————————————-2️⃣ I use the ladder for 2 things: warmup and coordination building skills————————————————————————3️⃣Pay attention to mechanics of the body.. Strong Arm Swing, Body Control, Foot Coordination

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What is an Agility Ladder?

An agility ladder is a piece of exercise equipment that looks much like a ladder, hence the name, -but laid down flat on the floor.

Agility ladders can be bought for cheap, as they are often simply made out of rope or fabric.

But you know what?

If you don’t feel like spending anything at all, you can even make your own DIY agility ladder in 1-2-3. It can simply be drawn on the ground with a piece of chalk, or outlined with some tape!

Sounds easy right? Well, it is:

  1. Make a ladder shape on the ground about twelve feet long with a good number of rungs.
  2. Make sure you have about sixteen inches between each rung.

Voila! You have your own DIY agility ladder!

What are the Benefits of an Agility Ladder?

So, what’s so good about having a stupid ladder on the ground? Are there any agility ladder benefits?

I’ll get to that in a bit…

Before you learn how to use the agility ladder, you should know just how it would benefit you.

And of course, what you’ll be able to develop by using this ladder-thing.

“Not only do speed ladder drills make you faster on your feet, they also sharpen your mind.”

Reference: www.menshealth.com – 44 speed ladder drills

Agility ladders may be simple, but working out using one helps you develop your coordination, speed, quickness and focusing ability, as well as improving your cardiovascular performance. This meaning that true to the name, agility ladders build agility and endurance like nothing else!

Proper use of an agility ladder would also help strengthen your joints and muscles, especially in your legs and feet. But also your back and butt will get a share amount of beating!

How do you use an Agility ladder? 3 Agility Ladder Exercises to Build Speed And Coordination

The basic idea of working out with an agility ladder is to use it as a guide for footwork; stepping in and out of the rungs, and being able to control your movements.

It sounds simple, right?

Well, hang on:

Before you dismiss it as too easy, remember that you shouldn’t look down at your feet, but keep your eyes locked to a point on the ground about a foot and a half in front of you.

And hold on, -you have to run through the exercises as fast as you can while still maintaining control!

Does it seem harder now? Are you still up for the challenge? Well, let’s get started!

Here are a few simple exercises that you can do with your agility ladder:

The Shuffle

Begin at the bottom of the ladder, standing at the left corner with your body angled perpendicular to the direction of the ladder (meaning that the ladder is extending to your right).

From this starting position, move your right foot into the square between the first and second rungs. Once your right foot touches the ground, step into the square with your left foot as fast as possible.

Once both feet are in a square, use your right foot to move to the next square, -and follow with your left foot once your right foot touches the ground.

Repeat this until you reach the other end of the ladder, then do it in reverse — this time starting with your left foot.

Don’t worry if you can’t do it quickly at first; speed and precision will come with practice.

Alternating Jumps

Begin by facing the ladder from the side, with your face directed at the squares.

From this position (outside the ladder), jump with both feet into the ladder with each foot landing in individual squares between the rungs.

Once both feet are on the ground, jump out of the ladder (this can be done by jumping forwards or backward, but jumping back is recommended for beginners) at an angle such that you have moved one square to the right.

Simply repeat the process, moving up the ladder, until you reach the end.

Base rotation

Begin by standing beside the ladder on the right side, with your face directed at the squares.

From the starting position, put your left foot into the first square, with your body slightly angled towards the right.

Jump and twist, so that your right foot will land in the square that your left foot was previously occupying, and your left foot lands outside the ladder.

Jump and twist again so that your left foot will land in the following square, with your right foot landing outside the ladder.

Repeat this process until you reach the end. Make sure that a square is never occupied by more than one foot at once, and do this exercise as fast as you can!

30 Agility Ladder Drills – Beginner, Intermediate and Advanced Variations

Final Words: Agility Ladders Complements Your Exercise Routine

So, what is an agility ladder then?

If you don’t know it by now, I guess you should just get one and find out for yourself…


Many, many more exercises can be done using an agility ladder, but the three I’ve covered should keep any beginner occupied for the time being.

Once these basic movements are mastered, then more exercises and variations can be incorporated into your workout.

And when you get the hang of it, you’ll probably never want to go back to your boring treadmill again. Feel free to experiment and try out new exercises, and don’t forget to have fun while working out!


Before you leave, take a look at my XXL resource to home cardio exercises and workouts, PACKED with helpful stuff

See you there!

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