Intermediate Difficulty

Increase your speed and quickness with Coach Kozak’s top 15 agility ladder drills. The speed ladder workout and agility ladder exercises are sure to increase your sports performance. For best results, complete the agility ladder workouts on the surface of your primary sport.

Complete each agility ladder exercise for the recommended repetitions before moving on to the next agility drill.
1. Bunny hop – Down and back x 6
2. One leg bunny hop – Down and back x 4
3. Lateral bunny hop – Down and back x 6
4. Lateral one leg bunny hop – Down and back x 4
5. Icky shuffle – Down and back x 4
6. Crossover shuffle – Down and back x 4
7. Lateral Shuffle – Down and back x 4
8. Quarter hops – Down and back x 4
9. Reverse crossover shuffle – Down and back x 4
10. Skiers – Down and back x 6
11. Two forward, one back bunny hops – Down and back x 3
12. Step in, step out – Down and back x 4
13. Snake drill – Down and back x 3
14. Lateral plank walk, lateral plank walk + push-up, or lateral ballistic push-ups – Down and back x 3
15. Triple jumps – Down x 8

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