30 Agility Ladder Drills - Beginner, Intermediate and Advanced Variations

30 Agility Ladder Drills – Beginner, Intermediate and Advanced Variations

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30 Agility Ladder Drills to improve your mind-body connection and coordination. These drills are important for everyone from the average person to the elite athlete to help them be able to recruit muscles quickly and efficiently to react more quickly.

**Grab a copy of our free follow along DVD 9 bodyweight burner workouts here: https://goo.gl/aZjOzQ**

Beginner Agility Ladder Drills:

two foot run
Ladder Taps
Lateral Single Leg Hops
Single Leg Forward Hops
Two -Foot Lateral Run
Fight Shuffle
Lateral In,In, Out, Out
Two-Foot Lateral Hops In and Out

Intermediate Agility Ladder Drills (starts at 2:06)

High Knee Run
Straddle Squat Hops
Quick Hopscotch
Two-Foot Lateral Hop
Ali Shuffle
180 Degree Rotations
Jumping Jack Variations

Advanced Agility Ladder Drills (starts at 3:57)

In, In, Out ,Out
Icky Shuffle
Icky Shuffle variation
Heisman Shuffle
2 In, 2 Out Weaving
Forward, Backward Hops
Cross Behind
Backward Cross in Front
Quarter Turns
Two Forward, One Back
Single, Double Rotations

For a balance and Agility Ladder Workout visit:


Read More:

A Easy But Effective Plan To Lose Fat After 40, 50 ,60

Without motivation, you will not be able to succeed in attaining your fitness dreams. That spark isn’t there, or maybe you don’t even know how to begin. Using these tips you can get on your way to a fitness workout that works for you.

Play some of your favorite tunes while exercising. Playing music is a great way to get in motion, because your body instinctively wants to sway and groove to the beat. By working out with music, you will feel like you are dancing. This makes your workout more exciting and fun! Music can enhance your workout and keep your mind off what you are doing. Music can really boost your motivation to finish up those last few reps.

Ask a few friends to join you when you work out; the more the merrier! When you have people to chat with, your workout will go by faster. Enjoying those you are around will help you to take the focus off yourself. When you have little time to keep up with your friends, working out together can be a great way to catch up with each other. If you have friends to do it with, exercising can be tons of fun.

Consider trying out a video game like Wii Fit if you have a hard time motivating yourself for exercise. This is another thing you can do that will distract you from the tired feeling you may have during your exercise. If you focus on the game, you will not pay so much attention to how tired your body is. Even as you continue to exercise, you will not feel the same fatigue as a regular workout.

Purchase exercise outfits which flatter your body and make you feel as if you are an athlete. Wearing appropriate exercise clothes demonstrates the fact that you take your fitness regimen seriously. You may have to pay a higher price for specialized exercise garments, but the wide range of available options is sure to facilitate more comfortable workouts.

It is easy to get into a boring rut when you don’t vary your exercise routine. If you are bored with your exercise routine, then you will start trying to avoid it. That is a sure-fire path to failure. Add excitement to your exercise routine by changing it up frequently. Following this advice will help you appreciate the benefits of exercise and help you maintain a healthy fitness routine and lifestyle.

Treat yourself to a reward each time you reach one of your goals. These rewards will help encourage you to continue with your plan. Even something like a few pieces of candy or a new shirt can be a reward. As long as it’s something you can look forward to obtaining, it doesn’t matter what reward you choose. You have to keep yourself focused and motivated if you want to reach your goals.

Make your workout less like a chore and more like fun. There are many ways to make working out one of the best parts of your day. Here are a few tips that will add some excitement and fun into your exercise routine.

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Dr. William W. Tong
Dr. William W. Tong
An authority on food psychology, Wansink is most beneficial known for his work on consumer behavior and for popularizing terms such as "mindless eating" and "health halos." He authored the best-selling book Mindless Eating: Why We Eat More Than We Think (Bantam, 2006). Wansink participated in the first two editions of Best Diets.


  1. What is Nobaskeron Secrets and how does it work? I hear lots of people improve their basketball skills with it with this popular training program.

  2. nice, these guys always have great content. Ladder drills make switch atttacks so much better/faster/easier

  3. RSP ED says:

    finally I mastered! cross behind,backward cross in front are most difficult

  4. 3:50 if you look closer, you can actually see a women.
    Thank me later

  5. Really good, gives tip on footwork and how to get better with your footwork.

  6. Lori Clark says:

    Great video! Thanks for sharing😊

  7. Your content is really helpful please keep up the great work!💪💪💪

  8. Marc Calvi says:

    very good footwork for boxing and 100m race. Your vidéos are very instructives

    Greetings from Corsica

  9. Brojak says:

    white girl crimp walks down a ladder for great fitness

  10. These are variations I didn't think of to do with the agility ladder that I made myself.  Great video!!!  (Take brass curtain rods, cut fabric for the rungs, attach it all using glue, rubber bands, and sewing, and add some padding underneath all of the ladder.)

  11. First time when my coach introduced me ladder I hated it!…it seemed so boring….6 months I've been doing it and I love it! It's the best way to warm up and make your workout FUN! Thank you very much for video, it's very helpful 👌👍👍👍💪💪

  12. ths tai says:

    Damn, you're good! No wonder these drills have the most views 594,565 (as of Jun 19, 2017).
    And you say you're not a fighter!

  13. Excellent video thanks! What brand of agility ladder is this? Also may consider making my own…are the ladder rungs round or flat?

  14. Love this video! Going to try all at least once! The foot work is very clean. Thanks!

  15. Aman Ahmed says:

    thanks for very good lesson.

  16. Great videos. Thanks for posting this.

  17. Amazing agility ladder drills. Definitely look forward to do it quite often.!!

  18. Min Zhou says:

    learned some new moves! Definitely saved to my playlist! Thanks for sharing!!!

  19. baykomious says:

    im a skater and when i saw you do the 180 rotations i knew this was legit

  20. 高高高 says:

    thank you for instruction. i will do these workouts with imaginary ladder lol

  21. good video exactly wat i was looking for

  22. TF Goh says:

    may i know the music themes/song names played?

  23. learned and practiced all these drills today. I worked up a sweat. 🙂 thanks.

  24. Muladabo c says:

    good video exactly wat i was looking for

  25. Joe Soto says:

    Really like you first two video that I saw so far today. I also liked the dog at the end. So I subscribe today.

  26. Joe Soto says:

    What happen to the dog at the end of the video?

  27. Sila Ferni says:


  28. I would really love it if you could make a video full of ways that you can use everyday objects/furniture as workout equipment:)!!

  29. kyriacos h says:

    Clear instructions. Great Video

  30. i never comment but this video is awesome! thank you for your help!

  31. Great video! right to the point and no chatter.

  32. Josh K says:

    Great drills. I have incorporated some of the moves in my training regime 🙂

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