A component of our Speed and Agility training involves working on footwork and foot speed. When using the agility ladder, we like our athletes to perform drills that involve both linear — forward and backward — and lateral movements.
Here’s a short video clip in which one of our athletes demonstrates a few lateral agility ladder drills. This particular progression involves the following drills, performed in both directions:
- Lateral shuffle
- Lateral crossover (foot over foot)
- Lateral crossover (foot under foot)
The “foot under foot” drill becomes more challenging when performed at high speed, as your muscle memory will try to turn it into carioca.
These drills should be performed as quickly as they can be done, cleanly (without mangling the ladder). For the purpose of this video, I asked our athlete — a local high school football player — to demonstrate the drills at a slower speed to better show the correct footwork.
Get STRONGER, Get FASTER!