The ladder drill is a footwork exercise that involves moving in and out of a ladder pattern on the ground. It is commonly used in sports training to improve agility, coordination, and quickness. The goal is to move through the ladder as quickly and accurately as possible.
Ladder Drill Instructions
- Start by standing at the bottom of the ladder with your feet shoulder-width apart.
- Step into the first square with your left foot, then bring your right foot in.
- Step out of the first square with your left foot, then bring your right foot out.
- Step into the second square with your left foot, then bring your right foot in.
- Step out of the second square with your left foot, then bring your right foot out.
- Continue this pattern, alternating which foot you start with, until you reach the end of the ladder.
- Once you reach the end, turn around and repeat the exercise, this time starting with your right foot.
Ladder Drill Form & Visual
Ladder Drill Benefits
- Targets the hamstrings, glutes, and lower back muscles
- Improves hip mobility and stability
- Increases strength and power in the posterior chain
- Can be modified for different fitness levels and goals
- Helps prevent injury by strengthening the muscles that support the spine
Ladder Drill Muscles Worked
- Hip flexors
Ladder Drill Variations & Alternatives
- Lateral ladder drill
- Single-leg ladder drill
- Forward-backward ladder drill
- Double-leg hop ladder drill
- Quick-feet ladder drill