There are literally hundreds of drill you can choose to perform on the

agility ladder. Some emphasize mechanics, other change of direction, balance,

speed and even conditioning. The following video show some of my favorite for

improving elasticity, or the ability to absorb/apply force and get off the

ground quickly. This is an extremely important quality for reaction, first-step

quickness, agility, and speed. Watch the videos and then read the descriptions

underneath.

1) 3 out 1 in Linear - Stand facing down the

ladder. Take one step in the ladder and then take three steps to the

outside. Count IN-1-2-3, IN-1-2-3 or right-left-right-left.

Once you have the sequence down attempt to move your feet as fast as

correct form allows while keeping your torso still. Don't forget to move your

arms!

2) 3 out 1 in Lateral Lead Leg - This drill is the same

as the linear drill except that you will move laterally down the ladder. Place

your lead foot in the ladder and then take three steps below the ladder. The

count is the same - IN-1-2-3, In-1-2-3.

3) 3 out 1 in Lateral Trail Leg - This time place your

trail leg in the ladder first and then take three steps below the ladder.

Continue down the ladder as with the previous drills.

4) Slalom Jumps - Straddle one side of the ladder and jump

to the next square straddling the other side. Move up the ladder moving your

legs but keeping your torso still - DON'T bounce up and down!

5) Snake Jumps - Straddle one side of the ladder and jump

forward turning 90 degrees so that you are straddling the plastic rung. Jump

forward again turning 90 degrees in the opposite direction so that you are

straddling the other side of the ladder. Move up the ladder as quickly as

possible turning your entire body, not just your hips. Say to yourself:

side-middle-other side-middle.