Ladder agility drills are an excellent way to improve foot speed, agility, coordination and overall quickness. An agility ladder is a necessary training tool for those interested in being at the top of their game in soccer. While providing benefits such as a faster sprint, agility training also helps to protect the player. According to MayoClinic.com, girls are four to six times more likely to tear an anterior cruciate ligament while playing soccer. Agility training such as ladder drills helps to teach the player the correct way to land and move to protect them from an injury.
Hop Scotch Drill
The hop scotch drill is just like the childhood game played on the sidewalk. Start with feet hip-width apart at the bottom of the ladder. Jump up with both feet and land on the left foot only in the first square. Jump again and land with both feet in the next square. Immediately push off both feet and land on right foot in the next square. Continue this pattern until you reach the end of the ladder.
Multidirectional Ladder Drill
Begin with both feet to the outside of the ladder. Lower into a slight squat and place the right foot into the first square. Quickly move the left foot next to the right. Explode off the left foot and place the right foot to the outside of the ladder. Follow the movement with the left. Move as quickly as possible, focusing on exploding through the leg with each step. Continue until the end of the ladder.
Stand in a square at one end of the ladder. Bend knees slightly to come into a slight squat, with elbows at 90 degrees. Maintain the slight squat position while moving the left foot into the next square. Quickly move the right foot into the same square. Repeat the movement down the entire ladder.
Begin at the end of the ladder with feet together. Jump into the first box with feet together, then quickly jump out of the ladder to the side with the feet still together. Continue jumping in and out of the ladder with the feet together until you reach the end of the ladder.
Kaitlin Condon is a holistic health coach and certified physical fitness/wellness specialist. She is a contributing health writer for the teen magazine "Miabella," as well as several online publications.