Equipment Needed
- Agility ladder or chalk-marked squares
Don't have a ladder handy?
A folding speed and agility ladder is cheap, packs flat for the sideline bag, and covers this drill plus dozens of others.
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- Lay out an agility ladder (or mark squares with chalk or tape) on flat ground.
- Players line up at the start of the ladder, taking turns.
Instructions
- Player steps through the ladder using two feet per square, moving forward steadily.
- Once comfortable, try one foot per square for a faster pattern.
- Add a lateral shuffle version, moving sideways through the ladder.
- Rotate through the line continuously, keeping the pace brisk but controlled.
Coaching Points
- Stay light on the feet and look forward, not down at the ladder the whole time.
- Quality of foot placement matters more than speed at first — slow down if the pattern breaks down.
- This is a coordination drill, not a race; let players build the pattern before adding competitive pressure.
- A great low-equipment warm-up that works for almost any group size.
Variation
Add a ball and stick to cradle while moving through the ladder for a combined challenge, or race two players through parallel ladders.