Ladder drills, also known as agility ladder drills and speed ladder drills, are a form of high-intensity interval training using bursts of energy combined with brief periods of rest. Perform ladder drills by placing an agility ladder on the ground. Stand on one end of the ladder. Run the length of the entire ladder with your feet landing in the center of each box until you get to the opposite side. Make a sudden change of direction and run back to the other end of the ladder.
For the ladder drills, begin by performing 2–4 sets of 3–5 repetitions of each drill. Choose your sets and repetitions based on your ability to maintain good technique throughout each set.

1. Stand with your feet shoulder-width apart, with a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. 
2. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
3. Engage your core. Your pelvis should be slightly tucked and your ribs should be down.
4. Maintain a level pelvis position and proper hip and knee alignment during landing and take-off of each foot. Your feet should contact the ground quickly. Stay on the balls of your feet.
5. Keep your arms moving throughout each drill. Your arm swing should come from your shoulders, and your elbows should be bent at a 90-degree angle. Your arms should remain relaxed but active, and the speed of your arm swing should match the speed of your feet.  
6. Your head should remain still with your eyes looking forward anticipating the next step.
7. Your foot should contact the middle space between the ladder rungs.
8. Your movement should be relaxed and fluid. Focus on technique before increasing speed.
Including agility ladder training in your workout routine can have several benefits. 

1. __Ladder drills can improve your footwork__. Ladder drills are a great form of foot speed training, improving your quickness for sports like sprinting, soccer, and football.
2. __Ladder drills can increase your cardiovascular health__. Ladder workouts use your bodyweight to increase your heart rate and burn calories.
3. __Ladder drills are adaptable__. Once you’ve practiced the standard ladder drill, consider trying a more advanced variation, like the high-knee ladder drill or the crossover ladder drill, which involves lateral movements as you step outside the ladder during the exercise.
If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.
Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
If you’re looking for a full-body cardio workout to include in your strength training program, consider practicing ladder drills.

If you’re looking for a full-body cardio workout to include in your strength training program, consider practicing ladder drills.

How to Do Agility Ladder Drills With Perfect Form

Ladder drills, also known as agility ladder drills and speed ladder drills, are a form of high-intensity interval training using bursts of energy combined with brief periods of rest. Perform ladder drills by placing an agility ladder on the ground. Stand on one end of the ladder. Run the length of the entire ladder with your feet landing in the center of each box until you get to the opposite side. Make a sudden change of direction and run back to the other end of the ladder.

What Are Ladder Drills?

For the ladder drills, begin by performing 2–4 sets of 3–5 repetitions of each drill. Choose your sets and repetitions based on your ability to maintain good technique throughout each set.<ol class="mc-m-4"><li class="mc-my-4"> 1. Stand with your feet shoulder-width apart, with a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. </li><li class="mc-my-4"> 2. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin. </li><li class="mc-my-4"> 3. Engage your core. Your pelvis should be slightly tucked and your ribs should be down. </li><li class="mc-my-4"> 4. Maintain a level pelvis position and proper hip and knee alignment during landing and take-off of each foot. Your feet should contact the ground quickly. Stay on the balls of your feet. </li><li class="mc-my-4"> 5. Keep your arms moving throughout each drill. Your arm swing should come from your shoulders, and your elbows should be bent at a 90-degree angle. Your arms should remain relaxed but active, and the speed of your arm swing should match the speed of your feet. </li><li class="mc-my-4"> 6. Your head should remain still with your eyes looking forward anticipating the next step. </li><li class="mc-my-4"> 7. Your foot should contact the middle space between the ladder rungs. </li><li class="mc-my-4"> 8. Your movement should be relaxed and fluid. Focus on technique before increasing speed. </li></ol>

How to Do Ladder Drills With Perfect Form

Including agility ladder training in your workout routine can have several benefits. <ol class="mc-m-4"><li class="mc-my-4"> 1. Ladder drills can improve your footwork. Ladder drills are a great form of foot speed training, improving your quickness for sports like sprinting, soccer, and football. </li><li class="mc-my-4"> 2. Ladder drills can increase your cardiovascular health. Ladder workouts use your bodyweight to increase your heart rate and burn calories. </li><li class="mc-my-4"> 3. Ladder drills are adaptable. Once you’ve practiced the standard ladder drill, consider trying a more advanced variation, like the high-knee ladder drill or the crossover ladder drill, which involves lateral movements as you step outside the ladder during the exercise. </li></ol>

3 Benefits of Ladder Drills

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

How to Work Out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

If you’re looking for a full-body cardio workout to include in your strength training program, consider practicing ladder drills.

If you’re looking for a full-body cardio workout to include in your strength training program, consider practicing ladder drills.
