11 Best Agility Ladder Drills to Burn Calories Fast

Boost your fittingness with our apical 11 agility ladder drills designed to heighten speed, amended coordination, and torch calories quickly!

Are you looking for a amusive and effectual mode to pain calories and enactment successful shape? Look nary further than agility ladder drills! These drills are a large mode to amended your speed, coordination, and cardiovascular health, each portion burning calories and having fun.

Agility ladder drills aren’t conscionable for the elite athlete. Ladder exercises tin beryllium the cleanable mode to get started with diversion benignant training, adjacent for the non-athlete.

Plus, a velocity and agility ladder workout is simply a large mode to get your bosom pumping (and calories melting).

The agility ladder, besides known arsenic a velocity ladder, improves 3 cardinal fittingness factors—speed, agility, and quickness—in summation to strengthening your joints, ligaments, and tendons.

In this article, we’ll research the apical 11 agility ladder drills to assistance you execute your fittingness goals rapidly and efficiently. Whether you’re a beginner oregon an elite athlete, these drills are definite to situation your speed, agility, and coordination.

Let’s research the benefits of agility ladder grooming and my favourite agility ladder exercises!

Benefits Of Agility Ladder Exercises

An agility ladder workout is large for truthful galore reasons. Yes, your bosom complaint gets up determination and you’re going to pain calories, but there’s truthful overmuch much to it than that.

Ladder drills volition premix up your workout and support you funny adjacent erstwhile you’re successful a fittingness rut.

Here are conscionable immoderate of the benefits of velocity ladder training.

Improves Speed, Agility, and Quickness

Whether you’re a pro jock oregon an workout newbie, agility ladder drills are the cleanable signifier of cross-training due to the fact that they assistance amended your speed, agility, and quickness.

• Speed: your quality to determination with accelerated feet successful 1 absorption arsenic rapidly arsenic possible
• Agility: your coordination—your quality to accelerate, decelerate, and grip a alteration of direction
• Quickness: your quality to usage accelerated footwork to respond oregon switch positions quickly

These 3 factors not lone amended your diversion show successful different sports and activities but tin assistance you boost your fittingness level for virtually immoderate benignant of workout you do. You’ll spot the payment successful it each the mode from strength training to cardio workouts oregon your yoga practice.

Enhances Balance and Flexibility

Agility ladder drills necessitate coordinated and controlled footwork that helps amended balance and little assemblage flexibility. Balance is simply a captious constituent successful sports, and besides successful regular regular life.

These agility ladder exercises footwork drills and lateral question to assistance athletes make and support it large balance, but they tin payment non-athletes too.

In fact, improving your equilibrium whitethorn assistance trim the hazard of falls and injuries. It’s a win, win!

Increases Cardiovascular Fitness

exercise. These drills assistance pain calories and physique endurance, starring to wide fittingness and steadfast assemblage composition.

Because agility ladder drills necessitate truthful overmuch precision, ft speed, and focus, they tin elevate your bosom complaint successful a abbreviated magnitude of time. Getting your heart rate up done cardiovascular workout is simply a large mode to support your bosom steadfast and young.

The CDC recommends a minimum of 150 minutes of heart-pumping cardio per week; agility ladder exercises tin surely beryllium a portion of that!

You tin besides cheque retired my apical 9 picks for the best cardio workouts for value loss. No moving included!

Agility Ladder Drills Burn Tons Of Calories

Because velocity ladder drills are a large signifier of cardio, they besides pain mega calories! They are considered a benignant of high-intensity interval grooming (HIIT). This means they bash what I ever preach is the champion method to onslaught your fat: execute much successful little time!

By going “all-out” successful abbreviated bursts of aggravated effort and past taking a little pause, you typically blast abdominous and pain much calories than you would beryllium doing astir lower-intensity, steady-state cardio activities.

There are galore antithetic types of workouts that autumn into this HIIT category. You tin spot a fewer of my favorites successful my database of 7 full assemblage exercises that pain fat and physique muscle.

Keeps You Mentally Sharp

Stay young with a workout that volition support you connected your toes and reasoning fast! These agility ladder drills necessitate you to absorption and concentrate, connecting your encephalon to your body.

This benignant of improved coordination not lone benefits your regular life, but keeps your caput young.

Many radical woody with accrued brain fog symptoms arsenic they age, and regular workout tin help.

Speed ladder drills are truthful almighty they could adjacent forestall Alzheimer’s. Studies amusement that Alzheimer’s patients who enactment successful exercise programs including equilibrium and coordination components clasp much musculus spot and power than patients who bash not.

Plus, from the infinitesimal you enactment your ft into the archetypal ladder exercise, your encephalon volition beryllium focused and your grooming league volition velocity by.

It’s FUN!

We each get bored sometimes with our workout. If you consciousness similar you’re successful a rut and sick of slogging distant connected the treadmill 1 much time, effort this ladder workout instead!

It’s an astonishing feeling to execute athlete-style velocity and agility training. Step into the archetypal signifier of becoming much diversion and agile with a ladder drill – I committedness your assemblage tin bash it. You tin bash ladder exercises outside, successful the garage, oregon successful the basement.

It’s thing different, and it’s conscionable plain fun. Your kids volition person a blast with it too!

Looking for different amusive workouts to premix up your workout routine? Give these a try:

• Try a hula workout with a weight hula hoop.
• Explore cozy cardio, workout you’ll really like!
• Try utilizing a walking pad during your workday.
• Learn astir a caller benignant of workout called rucking.
• Relive younger years and effort a jump enactment workout!

Getting Started With Your Agility Ladder

If you’re acceptable to reap the benefits of agility ladder drills, the archetypal measurement is mounting up your ladder properly. Then, you’ll beryllium acceptable to commencement your grooming drills!

Following the steps beneath volition assistance you get the astir retired of your bodyweight workout:

Step 1: Select the Right Ladder

The size of your ladder volition beryllium connected your grooming goals, workout space, and idiosyncratic preference. A modular agility ladder is 10 yards agelong and 20 inches wide, but you tin find ladders successful antithetic sizes and materials.

Choose a ladder that suits your needs and budget.

Step 2: Find a Suitable Location

You’ll request a level aboveground to acceptable up your ladder. Look for a abstraction that is escaped from obstacles, specified arsenic furnishings oregon equipment, and has capable country for you to determination comfortably astir the ladder.

If you’re grooming indoors, a gym oregon a spacious room volition beryllium ideal. If you similar to bid outdoors, a level grassy tract oregon a way volition enactment well.

Step 3: Set Up Your Ladder

Unroll your ladder connected the crushed and marque definite it lies flat. Use cones oregon different markers to bespeak the starting and ending points of your cone drills.

Make definite the ladder is consecutive and the markers are successful the close presumption earlier you commencement your workout.

Step 4: Warm Up and Stretch

Before you commencement your agility ladder workout, it’s important to lukewarm up and agelong your muscles. This volition assistance forestall wounded and hole your assemblage for the workout ahead.

Spend astatine slightest 5-10 minutes warming up with jogging successful place, jumping jacks, oregon skipping earlier starting your drills. After warming up, bash immoderate dynamic stretches to summation mobility and flexibility, specified arsenic limb swings, limb circles, oregon walking lunges.

Now that you’ve acceptable up your agility ladder, you’re acceptable to statesman your drills and instrumentality your fittingness to the adjacent level!

My Favorite 11 Agility Ladder Drills 

Agility ladder drills are a amusive and effectual mode to amended your agility and pain superior calories. You tin get started with agility ladder workouts utilizing my afloat video workout oregon idiosyncratic exercises below.

Follow the instructions for an astonishing ladder workout that volition support those speedy feet moving!

[adthrive-in-post-video-player video-id=”Xndxfdc2″ upload-date=”2017-10-25T17:37:07.000Z” name=”Agility ladder workout” description=”This agility ladder workout volition person your bosom pumping, calories burning and your caput entertained. Agility ladders are not lone a large mode to termination that cardio workout, but they’re besides FUN!”]

Agility Ladder Workout Instructions

Put together, these 11 agility ladder drills marque up 1 kick-butt workout.

This workout is considered a high-intensity interval training (HIIT) workout due to the fact that it requires you to expend all-out effort for abbreviated bursts of clip and past rest.

Instructions:

• Perform each drill 2 times successful a row.
• Move down the ladder, shuffle backmost to the opening of the ladder again and bash it 1 much time.
• Do that for each of the 11 ladder drills.
• Take a remainder to drawback your enactment and past repetition each 11 again!

Watch the videos for a objection of each determination and work the statement of each drill to larn however to bash each move.

1. Single Foot In Each Square Ladder Exercise

Place 1 ft successful each square, alternating. Be definite to prime up your feet and determination from the archetypal container done the afloat magnitude of the ladder.

The higher you tin prime your knees up portion moving done the ladder, the much businesslike and effectual this workout volition be.

2. Two Feet In Each Square Ladder Exercise

Place 2 feet successful each quadrate earlier moving onto the next. You privation to enactment connected the balls of your feet and determination your feet rapidly for this agility ladder drill.

Similar to the azygous limb successful each square, the other situation to this determination is to besides prime up your knees. Think precocious knees down the ladder. This volition propulsion your bosom complaint further and uses a bigger range of motion.

3. Lateral Stepping Ladder Exercise

Stand lateral successful to the agility ladder with your close ft acceptable to lead. Start going down the agility ladder by placing 2 feet successful each square. Stay connected the balls of the feet and arsenic you determination laterally. You privation to support your toes and hips facing guardant the full clip until you scope the extremity of the ladder.

Do this aforesaid happening connected the different side, starring with the near ft and moving successful the other direction.

Facing laterally and sprinting down the ladder forces america to determination successful a antithetic level of question and challenges our minds arsenic well.

4. Jumping Jack Feet Ladder Exercise

Jump 2 feet unneurotic wrong a square, past leap retired portion moving down the ladder. Just arsenic you would bash regular jumping jacks, proceed to usage your arms successful an overhead presumption to summation the bosom rate.

Stay connected the balls of the feet arsenic you jack them retired and successful down the full ladder.

5. In In Out Out Ladder Exercise

Begin by placing the close ft successful the quadrate and past the near foot. Then you volition measurement extracurricular of the ladder with the close foot, past the left, leaving some feet connected the extracurricular of the ladder.

You volition travel the signifier of successful in, retired out, starring with the aforesaid ft arsenic you spell down the full ladder.

Once you travel back, the situation is to commencement with the other foot, making definite you are evening retired your assemblage and not ever choosing the much ascendant ft to lead.

6. Lateral Carioca Ladder Exercise

Start by lasting connected the near broadside of the ladder, allowing your near ft to beryllium the starring leg. Step sideways with your pb ft (left) into the archetypal square, past cross-step your other ft implicit the pb ft arsenic you determination to the 2nd box.

You volition grapevine down the full ladder with the “non-leading” ft either stepping successful beforehand oregon down the pb leg.

Continue to determination laterally crossed the ladder portion focusing connected speedy footwork and unchangeable hep movement. Repeat this signifier connected the different side.

7. Cross-Overs Ladder Exercise

This is 1 of our favourite agility ladder drills. Begin by starting connected 1 broadside of the ladder (doesn’t substance which broadside due to the fact that you volition bash some sides), but for our sake, we are going to commencement connected the close side.

Take a lateral measurement into the archetypal quadrate with the near foot, past instantly travel with the close foot.

Then you volition measurement laterally to the near broadside of the ladder with the near foot. The close ft volition past pb into the 2nd box.

The near ft volition conscionable the close successful the 2nd square, past instrumentality a measurement to the extracurricular of the ladder connected the close with the close foot. Continue down the full ladder focusing connected quickness and agility.

The signifier volition ever beryllium 2 feet into the square, 1 ft connected the outside, but each clip you volition pb with the other leg.

8. Icky Shuffle Ladder Exercise

This is 1 of our favourite agility ladder drills. Begin by starting connected 1 broadside of the ladder (doesn’t substance which broadside due to the fact that you volition bash some sides), but for our sake, we are going to commencement connected the close side.

Take a lateral measurement into the archetypal quadrate with the near foot, past instantly travel with the close foot.

Then you volition measurement laterally to the near broadside of the ladder with the near foot. The close ft volition past pb into the 2nd box.

The near ft volition conscionable the close successful the 2nd square, past instrumentality a measurement to the extracurricular of the ladder connected the close with the close foot. Continue down the full ladder focusing connected quickness and agility.

The signifier volition ever beryllium 2 feet into the square, 1 ft connected the outside, but each clip you volition pb with the other leg.

9. Single Foot Hops Ladder Exercise

Begin by lasting connected the near foot. Hop done the ladder connected the near ft the full mode down the ladder.

Once you scope the extremity of the ladder and you marque your mode backmost to the starting position, you volition basal connected the close ft and implicit the aforesaid signifier connected the other foot.

10. Side Shuffle Speed Ladder Exercise

Start connected the close broadside of the ladder. The close ft volition ever measurement wrong each quadrate and the left, extracurricular ft volition ever beryllium connected the extracurricular of the ladder.

Begin by starring with the wrong ft stepping into the archetypal square. The other ft (left) volition measurement connected the extracurricular of the ladder pursuing successful the footsteps.

You volition repetition this signifier each the mode down the ladder. Once returning to the commencement position, commencement connected the other broadside of the ladder starring with the other foot.

The cardinal to quickness is staying airy connected the balls of your feet and a brushed crook done the knees the full mode down the ladder.

11. Walking Push-ups Ladder Exercise

This is simply a full-body agility drill. Start successful a precocious plank position, shoulders stacked straight implicit the wrists and legs agelong down you. Walk the pb limb into the archetypal quadrate of the ladder, compression your halfway and driblet down to the bottommost of a push-up.

When you travel to the apical of the push-up you volition locomotion your hands into the adjacent 2 squares.

Move laterally down the agility ladder, doing a push-up successful each square. Make definite you instrumentality this 1 dilatory astatine archetypal truthful you tin get your signifier right.

Repeat connected some sides of the ladder switching the starring arm. Walking push-ups are a bully mode to incorporated spot movements with the agility ladder.

Where To Find an Agility Ladder

Ready to get started with an agility workout? First, you request a ladder. There are respective antithetic options if you privation to bash agility ladder drills right.

You tin take a ladder that is simply a roll-out mat, 1 with integrative slats, oregon simply gully your ain with chalk.

Ladders volition scope successful terms according to which assortment you choose, but arsenic you tin spot from the video above, I similar the roll-out kind.

They enactment successful spot and successful my sentiment are amended quality.

If you privation to marque your ain agility ladder utilizing chalk or duct tape, make boxes that are astir 16 x 13, and marque the full ladder astir 15 ft long.

Of course, if the dimensions of the squares aren’t precisely the aforesaid arsenic the ones you’d bargain online, it’s not a immense deal. Just get outdoors and determination those feet to the extremity of the ladder!

Give conscionable 1 of these ladder exercises a effort arsenic portion of your adjacent workout. Don’t expect to beryllium an adept the archetypal time, conscionable person amusive and repeat!

Conclusion

Agility ladder drills are a amusive and effectual mode to heighten your fittingness journey. They not lone assistance you pain calories but besides amended your speed, balance, and coordination.

By incorporating these drills into your regular grooming routine, you tin execute optimal results and instrumentality your athleticism to the adjacent level.

Remember, it’s important to situation yourself but besides perceive to your assemblage and debar over-exertion.

So drawback your agility ladder, enactment connected your sneakers, and get acceptable to instrumentality your archetypal measurement towards a healthier and much progressive lifestyle. Happy training!

More Fun Outdoor Workouts to Explore

• Fun and Free Driveway Workout
• Hula Hoop Workout
• 30 Minute Pool Workout
• Paddleboarding Beginner’s Guide (SUP)
• Two Best Jump Rope Workouts For Beginners

Agility Ladder Drill FAQ