Soccer ladder drills are a great way to improve your agility and speed on the field. Even pros do exercises like these. They are great for cardio because they are a type of high-intensity interval training (HIIT).
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Agility Ladder for Soccer Drills
If you haven’t used an agility ladder before, you will find that it’s a fun way to get a great workout. You will be tired, but you will also be a faster player with better coordination. Let’s get started.
First, you will need an agility ladder. Any agility ladder will work for these exercises. If you already have one, use it.
If not, I recommend the SKLZ Speed and Agility Ladder. It is 15 feet long with 10 spaces between the rungs. This is also the brand that Dick’s Sporting Goods carries, and you can usually find it on the shelf at their local stores.
Soccer Ladder Training Video
All Attack made this training video that will show you 4 basic exercises. Details and diagrams of each exercise are shown below the video.
When you master these soccer ladder drills, you will have improved foot speed, acceleration, and ability to change direction on the field quickly.
Exercise 1: Single Step
The single step ladder drill is first because it is the easiest exercise to do. It is the most basic exercise that you can do on an agility ladder. It will help you improve the quickness of your feet.
You start this exercise at one end of the ladder while facing the other end. Step into the first space with 1 foot, and then step into the next space with the other foot. Continue stepping through the end of the ladder putting 1 foot in each space as you go.
When you step through the spaces, keep your weight on the front of your feet. Focus on where your feet are landing in the spaces and keeping a good rhythm. As you get better and more comfortable, pick up your pace, and move through the ladder faster.
Exercise 2: Double Step
The double step ladder drill is next. It is like the first exercise, but now you are going to step in each space with both feet. This exercise will help you improve your foot speed and acceleration.
Start this exercise just like you did the last one, at the beginning of the ladder facing the other end. Step into the first space with 1 foot, and then step into the same space with the other foot. Continue stepping through the end of the ladder putting both feet in each space as you go.
Again stay on the front of your feet. Focus on good form and rhythm before speeding up.
Exercise 3: Step In
The next agility ladder drill is called the step in. This one is a little different because you are now going to be moving inside and outside of the ladder. This exercise will improve your overall agility and make you faster at changing direction moving forward and backward.
Start this exercise at the side of the beginning of the ladder. You should be facing over the ladder, not facing the end.
Step into the first space with 1 foot, and then step into the same space with the other foot. Next step back out of the ladder 1 foot at a time. As you move back out of the ladder, also step to the side so that your feet end up inline with the next space that you are going to step into.
Double step forward into the next space, then double step backward and to the side out of the ladder. Repeat these steps through the end of the ladder.
Exercise 4: Criss-Cross
Criss-cross is the last soccer ladder exercise. Criss-crossing through the ladder will help you improve your agility and make you faster at changing direction moving from side to side.
Start at the side of the beginning of the ladder, and face your body down the ladder toward the end. Step into the first space with the foot that is closest to the side of the ladder. Then step with the other foot into the same space.
Using the foot that stepped in first, take 1 step outside of the ladder about halfway forward to the next space. Then double step in the next space followed by 1 step out on the other side of the ladder. Repeat the pattern all the way through the end.
More Soccer Ladder Drills
All of these exercises are supposed to be fast paced and intense. There are many more soccer ladder drills that you can do, and you can even make up some of your own if you want.
Here is another good video from the Soccster YouTube Channel that shows 15 different ladder exercises.
Always be improving!