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Exercise handout — move better, feel better.
Agility Ladder Drills
Quick footwork patterns through agility ladder. Trains ankle stability, speed, and coordination.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
Home Options
- agility ladder or cones
No equipment? Try: Tape lines, Cones, Chalk marks
Dosage
1
Sets
900 sec
Reps / Time
0 sec
Rest
10-20 minutes total (various patterns)
Tempo
Step-by-Step Guide
Set up
- Lay agility ladder flat on ground
- Or use tape lines to create ladder pattern
- Start at one end of ladder
Step 1 of 4
Choose a pattern (e.g., two feet in each square)
Step 2 of 4
Move through ladder with quick feet
Step 3 of 4
Stay on balls of feet
Step 4 of 4
Return to start and repeat
Breathing
- Quick breaths - stay relaxed
Form Cues
- Quick, light feet
- Stay on balls of feet
- Pump arms to help speed
- Look ahead, not at feet
Common Mistakes to Avoid
- Looking down at feet
- Slow, heavy footwork
- Skipping squares
- Prioritizing speed over control
Safety Information
Focus on control before speed. Excellent for return-to-sport preparation.
Progressions
Faster pace, complex patterns, add direction changes
Regressions
Slower pace, simpler patterns
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.