10 Speed & Agility Ladder Drills For Fast Footwork & Quickness: Level 1

[@Tabiii]

Here you go i wrote it for ya lovely people💕👇🏻 1-ONE STEP FORWARD Each leg in one box Prog > 2 feet in one box 2-SIDE STEP Two feet in the same box Right / Left 3-SIDE RUN one foot in a box The other goes above it 4-Straddle hops 2 feet in Then out Forwards / Backwards 5-BUNNY HOPS Hopping inside the ladder Prog > One leg Right / Left 6-TWIST HOPS Jump in a box Then twist and change direction *important to jump as hight as possible 7-IN AND OUT *on the side Right foot in Left foot in Right foot out Left foot out 8-ALI SHUFFLE Alternating between right in To left out with a jump 9-RIVER DANCE One foot in One foot out Bring it all the way to opposite side 10-ICKY SHUFFLE Foot 1 in Foot 2 out Foot 1 forward Foot 2 in Foot 1 out

[@IKnowFootball]

Tabri I appreciate ya!

[@evanhannibal6788]

Thx so much

[@joelrivera8684]

Great video. How many reps per drill would you recommend for youngsters?

[@underratedhoncho8263]

a 1S

[@underratedhoncho8263]

1

[@jeremydobbs6882]

i love how the cleats change every drill

[@IKnowFootball]

Had to throw in a little drip

[@zfo7859]

I Know Football the drip was epic

[@davidscerbina3066]

@@IKnowFootball gotta stay with the Drip

[@lucashydro420]

FrFr

[@cpat05]

Fax

[@fatimadaya8736]

Love how you broke it all down so well! They look so much more complicated when you watch someone do the actual drills, you never know where to start! But this is great to start. Thanks

[@IKnowFootball]

Glad I could help!

[@king_pina1821]

One of his viewers better make it to the league and thank him for everything he taught us in a speech. Teaching us how to be an NFL player

[@IKnowFootball]

Some are already there! I love meeting NFLers who tell me they've watched my videos in highschool or college

[@king_pina1821]

I Know Football that must be the best thing ever, knowing you helped people get THE NFL with your videos! Keep it up your videos are extremely helpful!

[@Noname-mb2sv]

I’m trying, trust me, I want it more than anything and am willing to put in the work💪🏼

[@reposts1]

@@Noname-mb2sv keep working and put ur self ahead of everyone else and you’ll get there

[@gracintinner4989]

I hope to be an nfl player when I'm older. I'm 11 right now

[@ronnietheronnie4737]

1:34 2:15 2:50 3:15 3:40 4:05 4:38 5:15 5:45 6:15 Foot work time stamps

[@TheSpo96]

This is a great video. I suffered a concussion this year and at my last therapy session they had me do the ladder. I loved it so much, I bought one. I’ve never been very agile, but this will work my mind as well as the body.

[@theejct]

For me- 1:36 1:55 2:19 3:18 3:41 4:00 4:18 4:44 5:22 6:22

[@caency]

This'll help me too

[@Comoe7]

For all of us now 😂

[@zacharyward3123]

Love it. I remember doing these all through school over 20 years ago and helped my basketball skills/feet tremendously. Fxn to introduce these to my little 7U Allstar who has blazing sprint/base running speed but boat anchors for feet when it comes to agility. See if we can make a game out of it. Great refresher video on what to do. Gotta get those fast twitches firing!!!

[@tomanderson6306]

Great content. I just received a ladder and my 12 year old and I are going to use your video to get us started. Thank you!!!

[@IKnowFootball]

It's amazing how something so simple can help you so much! Good luck. Let me know how he/she progresses.

[@buffyyyy6173]

Are you & your lid still kid still using it?🤣 guarantee yall used it twice and never again

[@postive-vibes]

Great video! My son and I will be doing these. My only suggestion for the future is to zoom out and show your whole body as you do these after the close up of your feet. Thanks for providing these.

[@IKnowFootball]

Thank you and for sure will take that feedback for the next one.

[@jaddennaoui6585]

I actually bought a ladder before this video and this is blessed Ty mate

[@Samthemonkeygirl]

I made one out of Rope it works good and cheaper

[@yolpil1666]

Same

[@moe8145]

I painted my garage

[@OaxSport]

Great ladder drills for improving footwork and agility This video breaks it down perfectly for athletes

[@Blanco_77]

I’m a soccer player but you seem like you offer extremely diverse content for all sports so you know I got t hit that sub button

[@vinceduquestories]

thanks for doing this video. direct, to the point, no fluff. good tips. I’m an older tennis player trying to keep up w the juniors so these exercises keep me fit and springy. Thanks so much, man

[@litmus1751]

Best tutorial for ladder drills in the whole yt, also useful for ⚽

[@IKnowFootball]

Appreciate it!

[@aabbat03]

Great video!!!! These are probably my favorite drills for young athletes. On the icky shuffle, you can have kids explode laterally getting farther away from the ladder pausing on one foot. This helps control movement and build lateral explosion.💥

[@IKnowFootball]

Love that!

[@Archerhicksss]

As a 12 year old who is a safety, I’m getting more and more serious about football and have had a ladder but never really used it, then I realized I probably should and so I’ve been trying to learn different things and this video has helped me a lot so thanks (:

[@IKnowFootball]

I'm glad to hear it! I'm dropping another video in about 15 minutes! You should definitely check it out.

[@notjmt]

I like that shirt he got on no 🧢

[@Distinctvlog]

Good vid 👏🏾

[@IKnowFootball]

adiZero primeknit jersey from a few years back

[@KBryanWhite]

Love this. I am looking for exercises for my son to improve his speed and footwork for football. He is playing freshman football next year and only has one year experience. These look perfect. Any suggestions on how many reps? And how long should he go per session? Thanks!

[@IKnowFootball]

One time Up and down the ladder for two-legged exercises and one time across the ladder for unilateral exercises should be enough. These are fundamental and should be done once a day (10-minutes). It's a good warm-up for before practice. Don't over do it so you don't get turf toe.

[@4TheLoveOfHockey]

probably my favorite ladder drill video on youtube so far, thanks!

[@IKnowFootball]

Glad I could help!

[@figdawg1059]

Thank you so much it will help my son so much with football! 😊

[@IKnowFootball]

Good! I’m glad I can help.

[@milodisabato5710]

Thank you for this video, im small but strong and quick and a great linebacker. What should i do to show my coach im better then other taller kids.

[@dashric]

hit harder. We have some short linebackers on my team and they just go lower. As a linebacker, I know. I am only 1.9 meters tall and kinda short here in the netherlands. but I use my mass to take on these skinny boy dutch RBs.

[@goofynewt8832]

Thank you so much I just bought a ladder and this was such a great video to go off of I do these almost everyday outside

[@chrisreuter]

How many times would you recommend to do each drill? (in one session)

[@nikesbeast]

10 each non stop 1 minute rest in between

[@jaedenjones2231]

Lmaooo 10 non stop impossible 😂😂😂

[@peterparise4868]

Jaeden Jones I did that

[@rockobama3718]

@@jaedenjones2231 it’s easier when you work your way up each session. That’s what I do.

[@isaiahhamby2095]

I personally use ladder drills as a warmup and do 1-2 sets of each drill. Unless I’m only training agility that day, in which case I do 4-5 sets of each drill.

[@cb4291]

Am I the only 1 that notices he has different cleats in every clip 😂 God bless

[@Aeronaughtica]

How tf didn’t I notice that 🤯

[@TheThurmanMurman]

Great video! I wish you were my coach when I was a kid. But now my kids get the benefits of your expertise

[@IKnowFootball]

Glad I could help!

[@sardenia]

Thank you for sharing these. I work in an OPPT clinic and needed some reminders of agility drills. Been 10 years since I last had a pt that is appropriate to do them. Thanks. Love the slo-mo too.

[@IKnowFootball]

Glad I could help!

[@ethanhwhite1455]

as a lineman i really appreciate this

[@IKnowFootball]

So many linemen don't realize they can benefit from this! Kudos to you.

[@benfehily3060]

👍top coaching. Slow mo is 👏

[@IKnowFootball]

I appreciate you

[@keithb4077]

Probably best ladder vid on YT; thank you for doing this, and for being so thorough and organized in presentation. A+ (p.s. I'm a career trainer)

[@keithb4077]

p.s. when is level 2 gonna drop? :)

[@IKnowFootball]

Thank you! That means a lot.

[@keithb4077]

@@IKnowFootball Heck yes, you earned it; keep making valuable content, and hopefully you rise to the top :)

[@evanemmerth5640]

Thank you so much for everything u have taught

[@AliAli-dy3sd]

Can you review the rev pro 4.0

[@notjmt]

You should do a level 2 this is really helpful dude

[@Spprited]

Do you had to use ladder because I'm using with my imagination!

[@IKnowFootball]

You don't need the ladder per say, ladder helps notify you of mistakes by maintaining body control in the designated area

[@jayare2103]

You can also use take on a floor

[@ryanmendoza3388]

Been waiting for this series! Thanks bro!

[@michaelfrancisco4396]

Can you make a speed/resistance bands workouts to work with this too or alone cause im kinda lost on what to do

[@cj4x264]

the og football player on youtube been watching you for a long long time

[@TheSkyline5467]

Awesome vid. Some people could probably benefit from a wider angle to see what you mean by arm pumping for the drills.

[@Alex-El-Cuhhhh]

This is really helpful for me because I am a Defensive back/safety keep up the good work

[@IKnowFootball]

Even these simple drills will help a ton if you do them daily

[@Alex-El-Cuhhhh]

Yep

[@Alex-El-Cuhhhh]

Hey quick question do you play fortnite cause my epic is AndresHdx

[@danielmastroguilio1856]

Hi, can you make a video on the difference between using grass cleats and turf cleats?

[@gerardojaramillo8202]

I love the cleats 🤘🏻

[@fergy20003]

Thanks for the video. I just bought a ladder yesterday to start my 8 yr old son’s training

[@IKnowFootball]

You're welcome!

[@TheDgordon1990]

Love the video! Thank you for the demonstrations 💯💯💯. Just wish It was a full display

[@IKnowFootball]

Well noted! Will include full views for the next one.

[@alexwoelfel6618]

Starting using these today so I can get better at football gonna try to do these at least 4 times a week

[@IKnowFootball]

Awesome let me know how it goes.

[@isaiahhamby2095]

Great video! Plan on making a part 2 by any chance?

[@Maddenaidan]

I’m a beginner to football and it’s my first year being on a team for my middle school and your videos have helped me so much

[@iaintwrong]

How good are u now?

[@righteousrat]

My son and I have started using these today. But how many of each drill should you do and can you do them all in a workout? And how many times a week?

[@IKnowFootball]

I'm glad you like the video! You can do each exercise once up and once down the ladder. 3x times a week should do wonders. Be careful not to over train as he may experience turf toe. If his feet (toes) start hurting id call it quits

[@nation1_]

Omg been waiting for a month

[@yungskullivan]

Thanks for the tips! How often and how many sets of each of these do you recommend in a session?

[@IKnowFootball]

1 set down and back of each. That is plenty if you are doing it 2-3 times a week. You don't want to overdue it and get turf toe. Minimal rest in between sets and its a great warm up for any workout.

[@kevinsapokguy]

Hell yeah. Can we please get more videos of you playing games or running drills? Definitely will subscribe. (Or even vlogging on the field)

[@IKnowFootball]

💯. Are you new to the channel? I used to do vlogs of my seasons which may still be fun for you to watch. Check out my IKF Diaries playlist on KZbin. I'm coming back off a knee injury last year so will be posting more training as I rehab and vlogs when I get back to 7s

[@kevinsapokguy]

I Know Football I’ll check em out fam. Yessir I am new to the channel. I play flag so anything football related pops up on my feed 👌🏼

[@AltairShadowx]

Very helpful

[@nation1_]

The cleat collection is legendary

[@davidalessandro1474]

Thank you so much. Great instruction!!! Your breakdown is awesome!!!

[@IKnowFootball]

Glad I could help!

[@henrybrownrtnvibes5738]

When r u going to make the performance reviews for all the 2019-2020 football cleats

[@IKnowFootball]

you mean 2020-2021? I did a video on best cleats of 2019-2020 already. Search my cleat playlist.

[@durtysouth85]

hi, what's a good routine or set to use these drills. Want to make this a workout day

[@reubendyer9563]

How many reps should we be doing for drill

[@dorseyj.bourrage5841]

Great Vid.. but, XTech Shoulder Pads or The CarbonTec Shoulder Pads? Tif for Tack or one better than the other?

[@lyrickdv8518]

Thanks I have really good footwork, but a bad release, hope this helps!

[@recxndon5426]

Don’t do footwork drills then as much focus more in release drills

[@joseh9021]

Next time can you show what to do with arms. I’m new and my arms just flop 😅 or too stiff sometime idk what to do

[@IKnowFootball]

Move them like you are running

[@lukagovorko3248]

How many reps should I be doing?

[@colegunderson5682]

Hey IKF! Will there be a review of the UA Clone Blur?? Thanks!

[@StevieSouthOfficial]

I was looking for boxing drills, but still came across your video, thinking about doing these for the sake of exercise. Do you think they would help inside the ring too?

[@twotimetony78]

1000 percent

[@SuperPEman]

Thanks for this video, very useful! I also love your soccer shoe collection! How many do you have?

[@IKnowFootball]

Thank you I appreciate you. I have too many to count! I think at least 20 right now.

[@nflyoungboy5085]

And Matt do you know any websites that you can get turf tape like NFL players have and can you move around in turf tape like is it stretchy or tight

[@Sp5derfish]

Thank you for sharing these drills

[@terrybriggs8545]

Where’s the cleats performance reviews

[@skeezers8327]

what is the best way to learn to keep my eyes up when sound these?

[@BeybeeT]

Will you be doing a review on the Jordan 10 cleats?

[@casaniranjan]

I am 11 and I love football and i want to get better at the fundamentals and this is super helpful thanks

[@SlipperyShrekXD]

i just got a tackling dummy any ideas for drills i can do with it

[@yowzers8940]

Wassup dude! I was watching an earlier video, and you mentioned shoulder pads from a website called safety first sports, so i scrolled around and i saw a blackout package for $10, so i didnt know if it was worth it or not. Also, why are there free facemasks on there?

[@sharsh24]

what are the best running back cleats for speed?

[@scottdouglaslaxier2549]

Thank you, Sir. Sharing these drills with my students.

[@Nintendoggy]

Excellent video! I don't play football but I practice another sport that requires good footwork, and these exercises looks great! I'll make sure to use them (slowly at first, of course!) and see where it goes from there.

[@cris_garcia0782]

Let me guess is it soccer cause I know u need footwork for that too

[@IKnowFootball]

Let me know!

[@gokuxdeathsupergokudeathan5489]

First time watching ur videos bro nice job 👍

[@IKnowFootball]

I appreciate you!

[@faganfit572]

Helped give me some ideas for my obstacle course. Great work 👊🏾.

[@carypride1]

I’ve seen your reviews for the adizeros both new and 8.0 and I want to know how do you feel about the eyelets switch up. Do you think the new design will hold up or do you think they’ll rip during the season?

[@madzhd2382]

Thx this has helped me so well in school

[@davidalexander3093]

Should be trying out for JUCO and i’m on my own as far as training. Preciate this vid, got myself a ladder

[@IKnowFootball]

Let me know how it goes!

[@waltercannadayjr9823]

I like the way that he explain it and shows how to do it

[@FredBobBurps]

This video was incredibly helpful

[@IKnowFootball]

I'm glad to hear that!

[@billybobtheburglar6265]

I’m getting a ladder soon. Is there anything else I can use to replace it until I get one?

[@nflyoungboy5085]

Hey Matt do you know of any websites on line that you can get padless fore arm sleeves

[@Johny40Se7en]

Amazing footwork drills, cheers fella.

[@IKnowFootball]

Thanks, man.

[@BrianOConnor-c5b]

Best ladder video ! ❤’

[@Aybee2speed]

you can release a video Top 5 Football GLOVES 2018-2019

[@julesbenedictgorduiz9437]

i play basketball and i am good at ball handling and so agility will help me out a lot

[@JP_xix_xxxi]

Do you know any safety drills? I play safety btw

[@Kingathlete]

That side run ima have to add to my arsenaal good looks

[@neilroz2186]

great stuff bro💪

[@Jxrdan_v]

Can you review Men's UA Clone Blur MC Football Cleats

[@DrewTheGreatest]

can you make a review on the 360 speed ?

[@teamev1398]

Went to practice today I'm good at running and drills really But my cleats mess me up and Idk why the drills just got harder for me the same drills I did. But you helped thank you! 😊😊🙌💞💕

[@femiajayi5859]

@I Know Football whats the name of all the cleats you used in this video

[@clutch-mxves]

What is the latter you’re using. I’ll kop dat

[@crashoutvro]

great vid keep up the work g

[@kb8350]

How often and how long should you do these drills?

[@isaiahhamby2095]

I personally use ladder drills as a warmup and do 1-2 sets of each drill. Unless I’m only training agility that day, in which case I do 4-5 sets of each drill.

[@timothyhall4047]

Do you look at your feet while you do these or look up?

[@IKnowFootball]

You should be looking up. Go slow if you have to! It's more about the right movements, not about speed.

[@timothyhall4047]

@@IKnowFootball Thank you sir, I just worked for a little over an hour and am seeing massive improvement even already, back at it again tomorrow but these killed the calves for today. Thank you so much!

[@vbspeedcoach]

These drills are fire!

[@rameshtripleh976]

Sir Very good training beautifully