List of Agility Ladder Drills

This free martial arts wiki will help you with Shotokan Kata, Taekwondo Forms, Kicks, Punches, Grappling, Aikido, Goju-Ryu, Krav Maga, Bo Staff, Kyokushin, etc. This wiki will also help you to become a better martial arts "athlete" with drills & exercises for agility, balance, conditioning, flexibility, speed, strength, etc. You can also talk with other martial artists by joining our Wiki Community.

Wiki Revision Date - 16 Aug 2017 11:33


Share this martial arts wiki with a friend

List of Agility Ladder Drills

This page provides you with a huge list of agility ladder drills. Agility ladder drills are used by athletes in order to improve their agility, foot speed, balance, lateral movement, coordination, etc. One of the best known agility ladder drills is the Ickey Shuffle. Please contact us if you would like to add more ladder drills to this list.

Many agility ladder drills can be varied further by adding jumping jacks, using resistance bands, carrying a medicine ball, etc. to the routine.

All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. For additional agility drills (i.e. mirror drills and cone drills), please visit the main Martial Arts Agility section.

Books on Agility Training

List of Agility Ladder Drills

  • Ali Shuffle - This agility ladder drill is named after Muhammad Ali, the famous boxer.
  • Back & Forth
  • Backwards Hop
  • Backwards In Out - The In Out agility ladder drill shown below but done backwards.
  • Backwards Run
  • Carioca
  • Centipede
  • Diagonal Hop - One Foot - Moving forward in and out of the ladder on one leg. Go forward with your right foot and come back on your left foot.
  • Diagonal Hop - Two Feet
  • Double Trouble
  • 5 Hops & Run
  • Forward Hop - One Foot
  • Forward Hop - Two Feet
  • Forward Run - One Foot Per Box
  • Forward Run - Two Feet Per Box
  • Forward Two & Back One Hops
  • Heisman Shuffle
  • High Knees - Forward Run
  • High Knees - Lateral Run
  • Hopscotch
  • Ickey Shuffle - An advanced & well-known agility ladder drill.
  • Ickey Shuffle Backwards
  • In Out - The "In Out" agility ladder drill begins with two feet in a square. The athlete will then jump and land with both feet out of the square. The athlete will jump again and land with both feet in the next square. This alternating pattern continues to the end of the ladder
  • Lateral Crossovers - Front Foot or Rear Foot
  • Lateral Hop - One Foot
  • Lateral Hop - Two Feet
  • Lateral Hop In & Out
  • Lateral In-In Out-Out
  • Lateral Rotation Shuffle
  • Lateral Run - Two feet
  • Lateral Scissor Jumps - The martial artist will face the side of the agility ladder. Left foot in square and right foot out. Jump and go to next square. Land with right foot in and left foot out. Repeat with alternating feet until reach end of the agility ladder.
  • River Dance - The river dance agility ladder drill uses a cadence of in, behind and out.
  • Rotations
  • Skiers
  • Straddle Hops

Instructional Videos for Agility Ladder Drills




Share this martial arts wiki with a friend

Books - Aikido | BJJ | Flexibility | Karate | Krav Maga | MMA | Muay Thai | Taekwondo | Other

Other Popular Black Belt Wiki Pages



Join the Wiki Community

Join our wiki community for in-depth martial arts discussions
and to meet other martial artists. You can also join via Facebook.



New Community Posts - Member Generated Posts & Questions

  • Master Ken's Knife Hand Strike This video looks at the destructive power of Master Ken's knife hand strike. Of course, to learn more realistic knife hand strikes, you should visit the wiki's section on punches & hand strikes :) - http://www.blackbeltwiki.com/punches-strikes Will Bl...
  • Grab and knife defense Knife attacks often start with the empty hand, here i disrupt the grab and rake the eyes as he thrusts the knife
  • Top 10 Ways to Practice Kata These are not originally written by me, but they are my top 10 favorite methods of practicing all of my kata. These are methods that I actively use in my own practice. 1.) Practice kihon. By practicing these basic techniques (known as “kihon waza”), y...
  • My Journey to Nidan After recently receiving my Second Degree (Nidan) Black Belt from Sensei Norman Beck (an honor that I am both proud of and humbled by), I wanted to take a look back and reflect on that journey in a very technical way. I decided to sit and make a list ...
  • My Black Belt Journey It is said that a journey of a thousand miles begins with a single step. I've taken that single step multiple times in my life. Each time, the journey made me a little smarter, a little stronger, and a little more humble in the person that I know mysel...

Popular Community Posts - Highly Rated Member Generated Posts & Questions

Latest Martial Arts Techniques or Kata/Forms Added to Black Belt Wiki



Material on this wiki may not be copied or reproduced without the written approval of Black Belt Wiki.
All rights reserved. For other terms & conditions, please read our legal disclaimer. This site is for informational purposes only. All martial arts techniques and fitness exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting or continuing any martial arts and/or physical fitness program.


Martial Arts Gear