Exercise

Agility Ladder

Move through the ladder by stepping in and out of each square using quick foot movements in patterns that improve agility and coordination. Keep your eyes forward, maintain a low athletic stance, and move with purpose.

Also called: Speed Ladder, Ladder Drills · Equipment: cardio

Open in the app
How to do it

Step by step

  1. Set up the agility ladder flat on the ground in a straight line.
  2. Stand at one end in an athletic stance with knees slightly bent.
  3. Move through the ladder using various foot patterns (forward steps, lateral steps, high knees, etc.).
  4. Complete each pattern from one end to the other as quickly as possible while maintaining control.
  5. Rest briefly and repeat with different movement patterns.
Muscles worked

What it trains

Mainly Calves.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the agility ladder in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.