Sports Football

Ladder Drills for Agility and Speed

Speed and agility are critical in football, and ladder drills provide a structured way to improve both. Lay down an agility ladder and practice various movements, such as the "one-foot step" (1 step per rung), "two-foot step" (2 steps per rung), and lateral shuffles. Each drill should last 20-30 seconds, with a 15-second rest in between. Perform 10 repetitions of each movement for a complete session. For an added challenge, incorporate a ball by dribbling through the ladder or performing a pass at the end of the sequence. Track your time per drill and aim to reduce it by 10% over a 4-week period. These exercises not only boost your foot speed but also enhance your balance and coordination on the pitch.