10 Fast Footwork Drills To INCREASE First Step Quickness! (SPEED TRAINING!)

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In this video, we show you an advanced Speed Ladder circuit to increase your first step quickness! Now, you should do this circuit through twice. We always recommend adding a competitive factor in your exercises. One way would be to have a partner time how long it takes to get down the ladder. Then you can race your friend/teammate and see who is the fastest!

Speed & Agility Ladder Drills Breakdown (Sets & Reps Included):

90 Degree Steps

How To Perform: Face the side of the ladder and hop 90 degrees do now you are forward and have one foot in a box then hop another 90 degrees so your other foot is in the next box in front of you. Next, you will hop another 90 degrees the other way so the back foot is out of the box and then hop another 90 degrees so your foot that is out of the ladder goes in the box that is in front. Then repeat from the beginning till you are at the end.

Backward 90 Degree Steps

How To Perform: Very similar to the “90 Degree Steps” however instead of going forward you will be doing it backward.

Backward Two-Step Ins

How To Perform: You will step into each box going backward in a diagonal angle. So you will have your left foot out then your right foot in then you will go laterally putting your left foot in the same box as your right with bringing your right foot to the outside of the ladder then going back laterally. Remember, you will be going backward with this.

Backward Skiers

How To Perform: Similar to Skiers in Level 1 workout you will keep both legs in a static position and then hop backward having one foot go in a box then the other foot goes in the next box going backward.

Alternating Single Leg Backwards Hops

How To Perform: Hop on one leg in each box going backward then once you get down to the end, switch legs and hop in each box back.

High Knee To Open Knee

How To Perform: You will have one of your knees go up while hopping in each box however instead of just going up all the way down you will have that knee go 90 degrees open to the outside of the ladder and then back to the high knee for each box. Then once you get to the end you will go back doing than another knee.

Alternating Quick Feet

How To Perform: Be on the side of the ladder and have one foot in the box than the other on the outside. Then switch your feet so the other is in and the other is out. Then hop back to how your feet were original. Remember to keep up the fast pace.

Lateral Alternating Quick Feet

How To Perform: Similar to the “Alternating Quick Feet” however instead of staying still you are going down the ladder laterally but go back and forth.

Forward Wideouts

How To Perform: Similar to the “Wideout” however instead of staying still you are going down the ladder forward.

Forward One Foot In Two Out

How To Perform: Going down the ladder you will step on the outside of the ladder than one foot in the ladder and then step on the outside. So you will keep the same foot touching inside the ladder all the way down.

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Music & Arrangement : Marjan Gjorgjievski
Mix & Mastering : Marjan Gjorgjievski
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