Agility Ladder Footwork Drills
Run through an agility ladder with different foot patterns — high knees, lateral shuffles, hopscotch steps — building speed and coordination.
What You'll Need
- 1Agility ladder (or painter's tape / chalk to make one)
- 2Flat outdoor or gym surface
What You'll Need
An agility ladder (or painter's tape or chalk to make one on the ground)
A flat outdoor or gym surface
How to Play
Lay the agility ladder flat on the ground. If you don't have one, make it with painter's tape on a patio or chalk on a driveway. Draw two parallel lines about 20 inches apart with rungs every 18 inches. 8-10 squares is plenty.
Basic Run-Through: start at one end and run through the ladder as fast as possible, placing one foot in each square. Arms pumping, eyes forward, feet quick. Time it.
Two-In: place both feet in each square before moving to the next. Right foot in, left foot in, right foot in the next square, left foot in. It's faster than it sounds.
Lateral Shuffle: stand sideways to the ladder. Step the lead foot into the first square, bring the trailing foot in, step the lead foot into the next square. Quick, controlled side steps.
Hopscotch Pattern: start with two feet outside the first square. Jump with one foot into the first square. Jump with two feet straddling the next square. One foot in, two feet out, repeat.
High Knees: run through the ladder lifting knees as high as possible with each step. This builds hip flexor strength and coordination.
In-Out: start outside the ladder. Step both feet in, then both feet out, moving forward one square at a time.
Time every drill. Write down the times. Race against the clock, not each other.
Tips
Agility ladders are cheap ($10-15) and fold up small. They're used by every youth sports team for a reason — they work.
The tape or chalk version is free and works just as well. The visual pattern on the ground is what matters, not the physical ladder.
Start slow. Accuracy before speed. Stepping in the right square matters more than going fast. Speed comes after the pattern is clean.
Do each drill 3-4 times before moving to the next. The first run is figuring it out. The second is getting it right. The third and fourth are getting it fast.
These drills transfer directly to any sport — soccer, basketball, football, tennis. The footwork patterns build agility that applies everywhere.
Age Adaptation Tips
School-age kids can take more ownership. Let them lead the activity, experiment with variations, and explain what they learned.
Frequently Asked Questions
How long does this activity take?
This activity takes about 20 min, with 5 min of preparation time beforehand.
What materials do I need?
You'll need: agility ladder (or painter's tape / chalk to make one), flat outdoor or gym surface.
What age is this activity for?
This activity is designed for 5-8 years. You can adapt it for younger or older children by adjusting the complexity.
Can this be done indoors or outdoors?
This activity works great both indoors and outdoors, giving you flexibility based on the weather or your space.
How difficult is this activity?
This activity has a moderate difficulty level. It may require some preparation or guidance, but is manageable for most families.
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