Beginner Football Agility Ladder Drills

Take a step toward improving your footwork and swiftness with these easy-to-learn football exercises.

Having fast feet can be a foundation for success on the football field. Proper footwork can help boost your speed and agility. It can also impact everything from changing direction to blocking and tackling.

A good way to work on your footwork is by adding an agility ladder to your workouts. Is this piece of equipment new to your training? Then try out these beginner agility ladder drills to help improve your footwork.

ONE STEP IN EACH HOLE

The first drill requires you to get one foot into each space of the ladder. Perform this drill by:

• 
  
• Starting on one end of the ladder.
• Running through the ladder by placing one foot in each space.
• Alternating between your left and right foot.
• Repeating as needed. You can alternate which foot you start with.

As you speed up, make sure your foot goes into the space and not on a rung of the ladder.

TWO STEPS IN EACH HOLE

This format advances the previous drill. Instead of one foot, though, you’ll put both feet in each space of the ladder. Run through this drill by:

• 
  
• Starting on one end of the ladder.
• Moving your right foot into the first space.
• Following with your left foot.
• Repeating this movement up the ladder.
• Alternating starting with your right foot and left foot on repeated runs through the drill.

Again, be mindful of getting your feet into the spaces of the ladder and not on the rungs.

BUNNY HOP

This drill has similarities to the previous drill. However, instead of stepping into each space, you’ll bunny hop. Perform this drill by:

• 
  
• Starting on one end of the ladder.
• Hopping from space to space with both feet at the same time. Make sure to get both feet into the space and not the rungs of the ladder.
• Repeating as many times as needed.

ONE-LEG BUNNY HOP 

Just as you did for the bunny hop drill, you’ll hop from space to space for this exercise. But this time you’ll only use one leg. Complete this drill by:

• 
  
• Starting on one end of the ladder.
• Bunny hopping from space to space on one leg. Keep your other leg off the ground and bent at a 90-degree angle.
• Using the same leg throughout the drill.

Once you run through the drill on one leg, switch to the other leg and do it again. So, if you start with your right leg, make sure to do the next round on your left leg.

HOPSCOTCH

This drill combines what you completed in the pair of bunny hop drills. This time you’ll alternate your jumping motion: two feet, one foot, two feet, one foot.

Run through this drill by:

• 
  
• Starting on one end of the ladder.
• Hopping into the first space on two feet.
• Moving onto the next space by hopping with one foot. In the one-foot spaces, make sure to land on the same foot each time.

You should run through the drill on both feet. If you start with your right foot, you’ll want to do the drill again using your left foot for the single-leg hops.

FROM THE SIDE

This drill is performed from the side of the ladder. Begin so that you are moving to your right. You’ll step into each space with both feet and then out before moving to the next space.

To run through this drill:

• 
  
• Start by facing the ladder from the side.
• Step into the first space with you right foot.
• Bring your left foot into the space.
• Remove your right foot from the space, followed by your left foot.
• Repeat this movement down the ladder.

Once you complete the drill, reverse your movement. Move to your left and start with your left foot.

BACK FOOT FROM THE SIDE

You can expand on the above drill by starting with your back foot first. So, as you move to the right, you will start with your left foot. And vice versa.

To complete this drill:

• 
  
• Start by facing the ladder from the side.
• Step into the first space with your left foot.
• Bring your right foot into the space.
• Remove your left foot from the space.
• Follow with your right foot.
• Repeat down the ladder.

Make sure to also perform the drill by moving to your left and starting with your right foot.

Ready for a new challenge? Try out these advanced football agility ladder drills.

Speed and agility are useful skills for any position on the field. That can all start with having fast feet. By working on your footwork, you can be ready to make the big plays this season.