9 best  agility ladder exercises 

Chris Freytag, CPT 

don't have a ladder? 

Make your own! Grab a piece of chalk, create multiple squares and you're all set to do these agility ladder drills! 

Black Section Separator

single foot in each square 

repeat for 1 full minute 

1

Black Section Separator

2 Feet in each square 

REPEAT FOR 1 FULL MINUTE

2

Black Section Separator

LATERAL STEPPING

REPEAT FOR 1 FULL MINUTE

3

Black Section Separator

JUMPING JACK FEET

REPEAT FOR 1 FULL MINUTE

4

Black Section Separator

LATERAL CARIOCA

REPEAT FOR 1 FULL MINUTE

5

Black Section Separator

LATERAL PUSH-UPS

REPEAT FOR 1 FULL MINUTE

6

Black Section Separator

SIDE SHUFFLE SPEED DRILL

REPEAT FOR 1 FULL MINUTE

7

Black Section Separator

IN IN OUT OUT FEET

REPEAT FOR 1 FULL MINUTE

8

Black Section Separator

ICKY SHUFFLE

REPEAT FOR 1 FULL MINUTE

9

- REPEAT ALL 9 EXERCISE FOR 1 MINUTE EACH  - TAKE A 30 - 60 SECOND REST BETWEEN ROUNDS  - REPEAT CIRCUIT X 4 TIMES 

OTHER WORKOUTS

HULA HOOP WORKOUT 

DRIVEWAY WORKOUT 

STRENGTH TRAINING FOR WOMEN OVER 50