Time for speed and agility ladder drills workout to help improve coordination, speed, and power. Doing it in the sand definitely takes it up a notch, but it can be done in your own home or outdoors. You can also make your own “ladder” with some tape or chalk. Get creative and go as fast as you can. You’ll be amazed how fast you can sweat from this.

Speed and Agility Ladder Drills Workout

Ladder Drills

Do Each Move For 30 Seconds

Outside/Inside Squat Jumps

Jump your feet to the outside of the ladder and drop your butt as low as you can, then hop both feet into the inside as you straighten your body and repeat. Works butt, quads, and inner thighs.

The 2 Step

Step into the box with your right foot then left foot, and then step out. Repeat until the end of the ladder, then reverse directions and lead with your left. This move is a cardio and coordination move, and you will feel your abs and thighs working as well.

Lateral Burpee Push Ups

Do a Burpee push up and as you jump up, hop one box to the right, then same thing to the left. Works chest, shoulders, triceps, and obliques.

The Ickey Shuffle

A famous football drill which is fun but makes you really think about every step. You might have to say this over and over in your head to prevent yourself from stumbling. Start on one side of the ladder and go side to side stepping left right left, then right left right, and repeat. Works balance, speed, and coordination.