List of Agility Ladder Drills

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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


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