resources
Journal of Investigative Medicine: "Vitamin D and the Immune System"
International Journal of Environmental Research and Public Health: "A Review of the Benefits of Nature Experiences: More Than Meets the Eye"
EcoHealth: "Linking Human and Ecosystem Health: The Benefits of Community Involvement in Conservation Groups."
American Society of Horticultural Science: "Psychological Benefits of Indoor Plants in Workplaces: Putting Experimental Results into Context."
Agility ladder drills require just one inexpensive piece of equipment you can take anywhere.
Image Credit: Wesley Hitt/Photographer’s Choice RF/GettyImages
Image Credit: Wesley Hitt/Photographer’s Choice RF/GettyImages
- Drills to Try
- Build Your Own Workout
Skill Level
Beginner
Type
Cardio
Walk, jog or run through the agility ladder by touching one foot in each box. When you get to the end, quickly pivot and run through the other way.
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Skill Level
Beginner
Type
Cardio
Try to minimize the amount of time your feet are in contact with the ground — stay on the balls of your feet and avoid heel contact with the ground.
Walk, jog or run through the agility ladder by touching both feet in each box. When you get to the end, quickly pivot and run through the other way.
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Pump those arms! You’ll move faster through the ladder while remaining balanced. Just like the linear run, stay on your toes and minimize contact with the ground.
Skill Level
Beginner
Type
Strength
Hop from one end of the agility ladder to the other, all on one foot. Your foot should land in each box once. When you get to the end, turn around and hop back on the other foot.
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Skill Level
Beginner
Type
Strength
Engage your core. When hopping on one leg, your spine can become vulnerable if it isn’t protected by your abs. Think about pulling your bellybutton to your spine.
Start standing outside of the agility ladder to the side of the first box. You should be facing the ladder’s long side. Step your left foot, then your right foot, into box one. Step both feet back out while simultaneously moving to the outside of box two. Step your left and then your right foot into box two, then step both feet back while moving to the outside of box three. Continue this pattern — in, in, out, out — until you reach the end of the agility ladder. Return in the opposite direction.
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Use your arms to keep your balance and maintain your speed. Bend your elbows so your arms are at a right angle by your sides, and pump them in unison with your steps.
Touch one foot to each box like in the linear run, but focus on bringing your knees up as high as you can. Focus on your breathing as you draw each knee up toward your bellybutton (or your chest if you’re really flexible).
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Skill Level
Intermediate
Type
Strength
Start by standing in front of box one with your feet shoulder-width apart. Jump up and forward so you land in a squat with your feet outside of box one. From the squat, jump up again and land inside of box two in a standing position. Jump and land outside of box three in a squat, then jump and land inside of box four standing. Continue alternating — squat, stand, squat, stand — until you get to the end of the ladder.
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Skill Level
Intermediate
Type
Strength
Don’t worry too much about reaching full depth on the squat. While squatting until your thighs are parallel with the ground (or below) with good form is ideal, the focus here is on speed and coordination. Modify to quarter or half squats if you need to.
Crouch at the start of your ladder so your hands and feet touch the ground with your hips slightly raised toward the sky. Crawl forward by moving your right foot and right hand simultaneously into box one, then your left foot and left hand into box two. Continue alternating until you reach the end of the ladder, keeping your head and neck aligned with your spine.
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Begin in the same position as bear crawl — on all fours with your hips slightly raised — with your hands inside box one and your feet outside of the ladder. You should be facing the ladder’s long side. Simultaneously move your left leg and left arm into box two, and follow with your right arm and right leg. Both hands should touch every box. Continue this pattern until you reach the end of the agility ladder. Return in the opposite direction, leading with your right leg and right arm.
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Skill Level
Advanced
Type
Strength
Start with your hands inside box one right under your shoulders and your legs fully extended outside of the ladder so you’re in a high plank position. Move your left hand into box two as you simultaneously move your left leg behind box two. Follow with your right hand and right foot, bringing your hands and feet together, keeping your core tight throughout the exercise. Continue this pattern until you reach the end of the agility ladder. Return in the opposite direction, leading with your right leg and right arm.
Show Instructions
Skill Level
Advanced
Type
Strength
Journal of Investigative Medicine: "Vitamin D and the Immune System"
International Journal of Environmental Research and Public Health: "A Review of the Benefits of Nature Experiences: More Than Meets the Eye"
EcoHealth: "Linking Human and Ecosystem Health: The Benefits of Community Involvement in Conservation Groups."
American Society of Horticultural Science: "Psychological Benefits of Indoor Plants in Workplaces: Putting Experimental Results into Context."
