Agility Ladder Drills for Better Conditioning

Burn a ton of calories and improve your endurance with ladder drills.
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Incorporating the agility ladder into your workout routine will help raise your heart rate and give you an insane cardio workout. The beauty of using your own bodyweight for agility ladder training is that you won’t risk losing any of your hard-earned muscle — just fat. Many sports incorporate agility training as a staple in their workout programs. Better yet, agility ladder drills help improve your coordination, agility and speed.

Perform the following exercises in a timed circuit. The goal is to ensure that your body does not touch any part of the ladder while performing each exercise. As your overall conditioning improves, you can increase the time.

ExerciseSetsReps/Time

In-and-Out Jump Squat

4

             30-45 seconds   

Forward Diagonal Shuffle   

4

             30-45 seconds   

Lateral Plank Walk   

4

             30-45 seconds   

Running High Knees   

4

             30-45 seconds   

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