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11 Agility Ladder Drills That Burn Serious Calories



If you’re looking for a way to mix up your workouts, look no further than agility ladder drills! These fast-paced drills get your heart pumping and burn tons of calories.

The agility ladder, also known as a speed ladder, improves three key fitness factors—speed, agility, and quickness—in addition to strengthening your joints, ligaments, and tendons. Let’s explore the benefits of agility ladder training and 11 awesome agility ladder drills!

Benefits Of Agility Ladder Training

Agility ladder training is great for so many reasons. Yes, your heart rate gets up there and you’re going to burn calories, but there’s so much more to it than that. Here are just some of the benefits of speed ladder training.

1. Improves Speed, Agility, and Quickness

Whether you’re a pro athlete or an exercise newbie, agility ladder drills are the perfect form of cross-training because they help improve your speed, agility, and quickness.


  • Speed: your ability to move in one direction as fast as possible
  • Agility: your coordination—your ability to accelerate, decelerate, and change directions
  • Quickness: your ability to react or switch positions quickly

These three factors not only improve your athletic performance in other sports and activities but can help you boost your fitness level for virtually any type of workout you do, from strength training and dance to and pilates or bodyweight workout in between!

2. Great For Heart Health

Tennis shoes, dumbbells, water bottle, apple and stethoscope all sitting together on wood planks

Agility ladder drills get your heart pumping and are a great form of cardio. Getting your heart rate up through cardiovascular exercise is a great way to keep your heart healthy and young. The CDC recommends a minimum of 150 minutes of heart-pumping cardio per week; agility ladder training can certainly be a part of that!

3. Burns Tons Of Calories

Because speed ladder drills are a great form of cardio, they also burn mega calories! They are considered a type of high-intensity interval training, they do what I always preach is the best method to attack your fat: accomplish more in less time!

By going “all out” in short bursts of intense effort and then taking a brief pause, you typically blast fat and burn more calories than you would doing most lower-intensity, steady-state cardio activities.

Related: Beginner’s Guide To HIIT

4. Keeps You Mentally Sharp

Stay young with a workout that will keep you on your toes and thinking fast! These agility ladder drills require you to focus and concentrate, connecting your brain to your body. This type of improved coordination not only benefits your daily life, but keeps your mind young.

Studies even show that Alzheimer’s patients who participate in exercise programs including balance and coordination components retain more muscle strength and control than patients who do not.

5. It’s FUN!

We all get bored sometimes with our workout, so if you feel like you’re in a rut and sick of slogging away on the treadmill one more time, try this workout! You can do it outside, in the garage, or in the basement. It’s something different, and it’s just plain fun. Your kids will have a blast with it too!

11 Agility Ladder Drills To Try Today!

Put together, these 11 agility ladder drills make up one kick-butt workout. This workout is considered a high-intensity interval training (HIIT) workout because it requires you to expend all-out effort for short bursts of time and then rest.


  • Perform each drill two times in a row.
  • Move down the ladder, shuffle back to the beginning of the ladder again and do it one more time.
  • Do that for each of the 11 drills.
  • Take a rest to catch your breath and then repeat all 11 again!

Watch the videos for a demonstration of each move and read the description of each drill to learn how to do each move.

1. Single Foot In Each Square

Place one foot in each square, alternating. Be sure to pick up your feet and move the full length of the ladder.

 The higher you can pick your knees up while running through the ladder, the more efficient and effective this move will be.

2. Two Feet In Each Square

Place two feet in each square before moving onto the next. You want to stay on the balls of your feet and move your feet quickly.

Similar to the single foot in each square, the extra challenge to this move is to also pick up your knees. Think high knees down the ladder. This will push your heart rate further and uses a bigger range of motion.

3. Lateral Stepping

Stand lateral to the agility ladder with your right foot ready to lead. Start going down the agility ladder by placing two feet in each square. Stay on the balls of the feet and as you move laterally; you want to keep your toes and hips facing forward the entire time.

Do this same thing on the other side, leading with the left foot. Facing laterally and sprinting down the ladder forces us to move in a different plane of motion and challenges our minds as well.

4. Jumping Jack Feet

Jump two feet together inside a square, then jump out while moving down the ladder. Just as you would do regular jumping jacks, continue to use your arms in an overhead position to increase the heart rate.

Stay on the balls of the feet as you jack them out and in down the entire ladder.

5. In In Out Out

Begin by placing the right foot in the square and then the left foot. Then you will step outside of the ladder with the right foot, then the left, leaving both feet on the outside of the ladder.

You will follow the pattern of in in, out out, leading with the same foot as you go down the entire ladder. Once you come back, the challenge is to start with the opposite foot, making sure you are evening out your body and not always choosing the more dominant foot to lead.

6. Lateral Carioca

Start by standing on the left side of the ladder, allowing your left foot to be the leading leg. Step sideways with your lead foot (left) into the first square, then cross-step your opposite foot over the lead foot as you move to the second box.

You will grapevine down the entire ladder with the “non-leading” foot either stepping in front or behind the lead leg. Continue to move laterally across the ladder while focusing on quick footwork and stable hip movement. Repeat this pattern on the other side.

7. Cross-Overs

One foot crosses front and steps into the square; two feet step to the side and then continue to repeat down the ladder. The goal is to keep one foot in the square and two feet on the side as you make your way down.

To quicken your pace down the ladder you want to stay on the balls of your feet and allow the hips to help with this pattern.

8. Icky Shuffle

Begin by starting on one side of the ladder (doesn’t matter which side because you will do both sides), but for our sake we are going to start on the right side. Take a lateral step into the first square with the left foot, then immediately follow with the right foot.

Then you will step laterally to the left side of the ladder with the left foot. The right foot will then lead into the second box.

The left foot will meet the right in the second square, then taking a step to the outside of the ladder on the right with the right foot. Continue down the entire ladder focusing on quickness and agility. The pattern will always be two feet into the square, one foot on the outside, but each time you will lead with the opposite leg.

9. Single Foot Hops

Begin by standing on the left foot. Hop through the ladder on the left foot the entire way down the ladder.

Once you reach the end of the ladder and you make your way back to the starting position, you will stand on the right foot and complete the same pattern on the opposite foot.

10. Side Shuffle

Start on the right side of the ladder. The right foot will always step inside each square and the left, outside foot will always be on the outside of the ladder.

Begin by leading with the inside foot stepping into the first square. The opposite foot (left) will step on the outside of the ladder following in the footsteps.

You will repeat this pattern all the way down the ladder. Once returning to the start position, start on the opposite side of the ladder leading with the opposite foot. The key to quickness is staying light on the balls of your feet and a soft bend through the knees the entire way down the ladder.

11. Walking Push-ups

Start in a high plank position, shoulders stacked directly over the wrists and legs long behind you. Walk the lead arm into the first square of the ladder, squeeze your core and drop down to the bottom of a push-up. When you come to the top of the push-up you will walk your hands into the next two squares.

Move laterally down the agility ladder, doing a push-up in each square. Repeat on both sides of the ladder switching the leading arm. Walking push-ups are a good way to incorporate strength movements with the agility ladder.

Where To Find an Agility Ladder

There are several different options if you want to do agility ladder drills: buy a roll-out mat, one with plastic slats, or simply draw your own with chalk.

Ladders will range in price according to which variety you choose, but as you can see from the video above, I like the roll-out kind. They stay in place and are of better quality.

This is the kind I have, from SPRI. You can purchase it on Amazon by clicking below.

Roll-Out Agility Ladder

If you want to make your own agility ladder using chalk or duct tape, create boxes that are roughly 16 x 13, and make the whole ladder roughly 15 ft long.

Of course, if the dimensions of the squares aren’t precisely the same as one you’d buy online, it’s not a huge deal. Just get outdoors and move those feet!

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Health & Fitness

How to Pack a Gym Bag



Forgetting your socks or weightlifting gloves can derail your workout, especially if you’re new to exercise or entrenched in a rigid program. To stay the course, having the right supplies is key to your success. To help you prepare, we asked Life Time personal trainers Anna Taylor, NASM, USAW, Alpha, and Bryce Morris, MS, NASM, ISSA, Alpha, for their favorite gym-bag essentials.


  • Stretchy, flexible, sweat-wicking shirt and pants or shorts
  • Socks (two pairs)
  • Undergarments, sports bra, support, or protection
  • Cross-trainers or sport-specific shoes
  • Refillable water bottle
  • Flip-flops for showering
  • Hair binders, deodorant, toiletries
  • Sports watch or heart-rate monitor
  • MP3 player/phone and earbuds or headphones for music

Nice to Haves

  • Swimsuit for the whirlpool or sauna
  • Wet/dry bag for swimsuit or sweaty clothes postworkout
  • Razors: Some clubs offer them in the locker room, but bring a reusable one to cut down on waste
  • Odor-absorbing charcoal sticks to keep your bag smelling fresh
  • Shaker bottle with premeasured protein powder so you can add water and refuel

Coach Anna also suggests:

  • A protein-packed bar to eat before your workout
  • Bear KompleX Hand Grips for pull-ups
  • A weightlifting belt for lifts at 80 percent or more of max

Coach Bryce also suggests:

  • An extra T-shirt
  • A RPM speed rope for double-unders and conditioning
  • A BCAA and L-glutamine supplement to support recovery after your session

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