Ladder Drill
The Ladder Drill enhances agility and foot speed. You navigate through a ladder laid flat on the ground, focusing on quick foot movements.
- Start at one end of the ladder.
- Step into the first box with your right foot, followed by your left foot.
- Continue stepping through each box, alternating feet.
- Maintain a quick pace and keep your knees high.
- Finish at the other end and repeat.
How to perform the Ladder Drill
- Set up. Set up in a stable, balanced starting position appropriate for the Ladder Drill using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
Build a free routine
Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.
View staged routine (0)Variations of Ladder Drill
Related exercises
1 2 Stick Drill
The 1 2 Stick Drill enhances your agility and coordination. You use a stick to guide your movements through a series …
1 to 2 Jump Box
The 1 to 2 Jump Box is an explosive exercise that enhances your jumping ability and coordination.Stand in front of th…
123 Back Drill
The 123 Back Drill focuses on improving back strength and stability.Start in a standing position with feet shoulder-w…
2 to 1 Jump Box
The 2 to 1 Jump Box is an explosive exercise that enhances your power and coordination.Stand in front of the jump box…
3 Leg Chatarunga Pose
Begin in a three-legged downward dog position, with one leg raised high behind you.Engage your core and keep your hip…
3 Leg Dog Pose
Begin in a downward-facing dog position. Lift one leg towards the ceiling, keeping your hips square.Engage your core …
3/4 Sit-Up
Lie on your back with your knees bent at a 45-degree angle. Cross your arms over your chest. Engage your core and lif…
4 Way Single Leg Hop
The 4 Way Single Leg Hop enhances balance, coordination, and lower body strength.Stand on one leg with a slight bend …