5 Basic Speed And Agility Drills With Ladder + Including Videos & DIYs

6 Basic Speed And Agility Drills With Ladder

Age: 3+ Years Old

The following are 5 basic speed and agility drills with ladder that puts a lot of emphasis on footwork and speed.

I am sure your kid will probably know about the hopscotch game and the ladder drills are quite similar to it because it also involves jumping into boxes.

If your kid can run and hop then he or she is capable of performing these drills but it is important that the correct technique is used from the beginning.

These drills are very basic because the aim is to get your kid to familiarize with the movements and also to enjoy it.

Do not go for the fancy and complicated drills yet until your kid can master these.

 

Benefits Of Ladder Drills For Kids:

⇒   Improve the speed in footwork

⇒   Improve balance

⇒   Improve agility

⇒   Improve coordination

⇒   Improve muscle memory

 

A Kid Playing Hopscotch
A Kid Playing Hopscotch

 

The agility ladder is a sports training equipment made of a durable, but flexible strap and plastic rungs that can be adjusted for width.

They can be more or less than 16 feet long.

Once again, the drills below are basic speed and agility drills for beginners and not only for soccer players but for other sports as well.

 

Tips:

⇒   Start slowly, even walk, with any new drill until your kid becomes familiar with it

⇒   Proper technique is more important than trying to complete the drill in a hurry

⇒   Swing the arms naturally to provide balance

⇒   The timing indicates progress. The less time it takes to complete a set indicates that your kid is getting better

 

Ok, let’s dive in and have fun.


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1. Run ~ One Step Per Square

This is the most simple ladder drill your kid can perform because he or she just step into each square then the next.

Just like walking or running in a straight line except that every step is in the next square.

Check this video below from GFS Fitness begore performing the drill.

 

 

Here is how your kid performs the drill starting with the right foot:

⇒   From the starting point take the first step in the first square with the right foot

⇒   Then take the second step in the second square with the left foot.

⇒   Then the right foot in the third square then left foot in the fourth square, and so forth.

⇒   Continue until your kid reaches the end of the ladder.

⇒   Then your kid returns to the starting point and the first set is completed.

⇒   Repeat.

The less time it takes to complete 1 set the better.

Variations:

⇒   Start off by walking on the squares

⇒   When your kid is familiar with the drill, then instruct your kid to run

⇒ When reaching the other end of the ladder your kid can walk back, run, or backpedal to the starting point

 


2. Run ~ Two Steps Per Square

Similar to drill number 1 but both feet must be in the same square before moving to the next.

Check the video below from GFS Fitness before performing the drill.

 

Here is how your kid performs the drill starting with the right foot:

⇒   From the starting point, place the right foot in the first square

⇒   Then place the left foot in the first square as well.

⇒   Step in the second square with the right foot

⇒   Followed by the left foot in the second square, and so forth

⇒    Continue until your kid reaches the end of the ladder

⇒   Then your kid returns to the starting point to complete the set

⇒   Repeat

The less time it takes to complete 1 set the better.

 

Variations:

⇒   Follow the same variations as in Drill number 1 – One Step Per Square

 


3. Bunny Hops ~ Single Leg

The single-leg Bunny Hop is another easy drill your kid will be excited to perform.

Your kid will use only one leg to hop into each square.

This is also good training for your kid to develop balancing skills.

Check the video below from PLT4M before performing the drill.

 

 

Here is how your kid performs the drill starting with the right foot:

⇒   From the starting point, lift the left leg so that your kid stand on right leg only

⇒   Hop forward into the first square then to the next until your kid reaches the end of the ladder

⇒   Return back to the starting point to complete set 1.

 

Variations:

⇒   Instead of running, your kid can hop back with the other foot in the ladder on the way back to the starting point

 

 


4. Bunny Hops ~ Both Legs

Unlike the single-leg bunny hop, this drill requires your kid to hop and land with both legs in each square until he or she reaches the end of the ladder.

This is similar to the sack race or the gunny sack race where participants put both legs in a sack and hop towards the finishing line.

Check the video below from PLT4M before performing the drill.

 

 

Here is how to do the drill:

⇒   Stand at the starting point with both legs together and hop into the first square

⇒   Continue until your kid reach the end of the ladder

⇒   Run back to complete the set

 

Variations:

⇒   Your kid can hop back to the starting point

⇒   Skip the next square. For example, after hopping in square 1, skip square 2, and hop to square 3, and so on.

 


5. Lateral ~ Single Feet

This is similar to running forward except that your kid will move sideways instead.

It is going to be tricky at first so do it slowly.

Check this video below from GFS Fitness below before performing the drill.

 

 

Tip:

⇒   Practice running in one place by pulling up the knees and landing on the ball of the feet without moving forward.

⇒   Once your kid can master running in one place ask your kid to move sideways, either right or left.

⇒   If that can be done then it is time to do the drill

 

Here is how to do the drill:

⇒   Stand sideways at the starting point with the ladder at your kid’s right.

⇒   Step into the first square with the right foot followed by the left foot

⇒   Do the same sequence in the second square with the right foot leading the way

⇒   Run back to the starting point to complete the set

 

Variations:

⇒   Alternatively, when your kid reaches the finishing point he or she can return by starting with the left foot.

 

There Are Lots Of Variations:

All the drills above have a lot of variations that you can try, as long as they are safe for your kid.

You can mix up the drills so that your kid can enjoy the training.

 

 


Check Out This Speed And Agility Cone And Ladder Bundle + Training Manual + Carry Bag ~ Best Value For Money

 

20ft Agility Ladder & Speed Cones Training Set
20ft Agility Ladder & Speed Cones Training Set

20ft Agility Ladder & Speed Cones Training Set

 

 


DIY Speed And Agility Ladder

Agility ladder can cost you between $15 – $40, if you think your kid should try out the drill first before making any serious investment, don’t worry, here are some quick hack that will get your kid in action in no minute.

The measurements of a typical agility ladder are 15 feet long x 20 inches wide, each box 20 inches wide x 18 inches long.

 

Diagram of DIY agility ladder

 

 

Before we proceed, you should know this about DIY 1 & 2.

⇒   You have to make a new ladder every time you go to a different place.

⇒   Also, it is only suitable for indoors and on a concrete floor, such as the driveway.

⇒   You cannot use them on grass

 


1. Draw The Ladder On The Driveway

Materials needed:

⇒   Sideway Chalk

 

Probably the easiest to do but will leave some removable marks on the driveway or concrete floor.

Following the diagram above, get a sideway chalk and:

⇒   Draw 2 parallel lines 15 feet long and 20 inches wide

⇒   Draw 11 equally spaced lines across that will create 10 boxes, 18 inches apart from center to center,

 


2. Use Duct Tape

Materials needed:

⇒   1 x duct tape

 

Follow the same measurements of 15 feet long x 20 inches wide, each box is 20 inches x 18 inches.

This time with a duct tape that can stick to any surface.

Follow these steps:

⇒   Clean the surface of the floor or the driveway to remove as much dirt as possible

⇒   With the duct tape, make 2 parallel lines that are 15 feet long, 20 inches apart

⇒    Cut 10 pieces of 20 inches long tapes

⇒   Paste the 20 inches long tapes from one line to the other to create the boxes

⇒   Ensure that the tape sticks to the floor by removing any air bubbles

 


3. Build Your Own

Material Needed

⇒   Wide duct tape – 2.88″ x 25 Yard

⇒   Strong and thick cardboard

⇒   A tape measure at least 15 feet (5 meters/yards) long

 

Paint sticks are a better alternative to cardboard strips but when combined with the duct tape, they cost the same as buying a brand new drill ladder!

This requires a bit of work but can be fun if your kid helps out in constructing it.

Agility drill ladder diagram

 

 

Preparation:

⇒   Get a wide duct tape, preferably 2.88 inches wide or more from any hardware store.

⇒   I found the Gorilla duct tape on Amazon to be the best for this job because it is 2.88 inches wide and at least 30 feet long.

⇒   Find thick cardboard and cut it into 11 strips. These are the rungs of the ladder.

⇒   They should be 2-3 inches wide and 20 inches long.

⇒   Use a tape measure to get the correct measurement.

 

Step 1:

⇒   Pull out 2 strips of the duct tape, each 12 feet long’

⇒   Place them on the floor with the sticky side facing up. You do not want it to stick to the floor.

⇒   The space between each duct tape strip should be 20 inches. Measuring from the center of the strips.

⇒   The ends of the duct tapes must line up and not overlap the other.

 

Step 2:

⇒    Place the first cardboard/rung at the very top of the 2 duct tape strips to build the ladder.

⇒   The cardboard must be placed only on the inside half of the duct tape strips.

⇒   Fold the duct tape strip into half to cover the end of the cardboard.

⇒   Agility drill ladder completed.

 

Tip:

Do not hesitate to make small adjustments on your ladder to suit your kid.

The most important thing is that it is safe and enjoyable to use.

 


Check Out This Speed And Agility Cone And Ladder Bundle + Training Manual + Carry Bag ~ Best Value For Money
20ft Agility Ladder & Speed Cones Training Set Final CTA
20ft Agility Ladder & Speed Cones Training Set

20ft Agility Ladder & Speed Cones Training Set-Final CTA


DIY Sources:

Instructables

 

Image Sources:

Bethany Nowviskie / CC BY

 

Drill Videos Sources:

GFS Fitness

PLT4M

 

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