Below are some of the basic speed ladder drills that we did this season.  I think the speed ladder is a great way to increase your quickness, agility, explosiveness and overall control of your body (coordination).

Coaching Points

• You should always be on the balls of your feet (your heal should never touch the ground)
• First get the pattern down so that you are not stepping on the ladder or the rungs
• As soon as you feel comfortable go as fast as you can to the point where you start messing up occasionally – really try to push yourself to be as quick as possible
• Always perform on a giving surface (gym floor, grass, etc) – never perform on concrete

(High knees 1 per hole, High knees 2 per hole, Icky Shuffle, Scissors)

(Under and over, Side Rocker, Icky Shuffle)

(Carioca)

(Single leg exercises)

(Gives a brief overview of what you are trying to accomplish with the ladder)

Advanced Drills

(Advanced drills – notice the quickness, but also how stable the upper body is)

(Advanced stomp progression)

BTW if you are looking to get your own speed ladder – I found the cheapest option was this ladder on amazon.com