Do you want to train your agility and speed? Well today we have the lucky answer to do so in the form of 10 agility and speed ladder drills! Prepare to become a speed demon with the help of some superb drills.
- Forward & Backward Medicine Ball Tosses
Start by standing on both feet at the end of your ladder and tossing the medicine ball at the opposite end of the ladder. Afterward, hop forward and backward over your ladder twice before catching the ball in motion and tossing it back. Aim to hit a steady rhythm and complete as many repetitions as you can in 30 seconds.
- Backward Jumps
Start with your feet side by side at one end of the ladder, then jump back over it, landing with your feet in an alternating pattern. Once you have completed one jump backward, jump forward to return back to your starting point. Make sure to keep your body straight as you go back and forth, and try to complete as many reps as you can in 30 seconds.
- Wide In & Outs
Stand at one end of the ladder with your feet on either side of the ladder, making you place slightly wider than your hips. From here, begin jumping in and out of the ladder quickly. The faster you go, the more difficult this will become! Aim to complete as many repetitions as you can in 30 seconds.
- Side to Side Jump
Start with your feet side by side at one side of the ladder. After that, jump sideways starting with one foot into the next box before coming back to your original side. Make sure to jump off the ground in the process, and complete as many repetitions as you can in 30 seconds.
5.Multiple Feet Jumps
Start with both feet inside on the same box of the ladder, and then jump out of the ladder with both feet at the same time. Jump one to two boxes out, land then jump back into the starting box with both feet before jumping out again. Make sure to keep your body straight and complete as many repetitions as you can in 30 seconds.
- Carioca
Begin standing at one end of the ladder with one foot in the first box. After that, begin by hopping on your outside foot and bring your inside foot through before switching sides and continuing the pattern. Make sure to keep your upper body as straight as possible, and try to complete as many repetitions as you can in 30 seconds.
- High Knees
