13 Speed Ladder Drills For Faster Footwork & Quickness

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Workouts and complete training programs are available at KingSportsTraining.com
bit.ly/38XCiiP
0:00 Intro
0:05 One Step
0:14 Side Step
0:25 5 Hops and Run
0:36 Crossover
0:48 Side Straddle Hop
0:36 Crossover
0:48 Side straddle hop
1:04 Carioca
1:19 In and Out
1:36 Centipede
1:54 Icky shuffle
2:10 River dance
2:26 Back and Forth
2:42 Double Trouble
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Black Ankle Sleeve: goo.gl/VrfcTP
For more drills check out our other playlists:
Speed Training Drills: ow.ly/hf3kJ
Agility Training Drills: ow.ly/hf40O
Dynamic Warm-Up Drills: ow.ly/hf48a
Agility Ladder Drills: ow.ly/hf4e9
______________________________________________________
Twitter: / deepsnap
Speed and agility training will increase your performance on the football field and give you the athleticism you need to compete at the next level. Every football player, whether a lineman or defensive back, requires good footwork and that is why we put a huge emphasis on agility ladder drills and mini hurdles. These training tools increase your ability to develop fast-twitch muscles.
Leg strength can be built over time through weight and sprint training. Cone drills can improve your leg strength and explosion with the load you put into a turn. By sprinting full speed and having to suddenly stop, you put great force on your legs.
Mini hurdles provide a great deal of leg cycle/turnover training. You are forced to bring your heal up, around, and down to sprint through the hurdles. This training will increase your stride frequency and improve your foot contact.
The Overspeed bungee/cable adds resistance training to every drill you already do. As you improve your technique, add the bungee/cable and see your results increase.
Some brief training methodology:
SPEED
Mechanics produce efficiency; efficiency produces speed. There is no answer for speed except more speed. Speed can be taught. It is not just a matter of running excessively or sprinting random distances; it is mechanics and techniques applied to specific training distances and suitable drills. With our high-speed training philosophy, we never train slowly. This is not the same as the Warm-Up or letting an athlete slow down to learn a drill, like on the ladder. However, during speed training, all reps should be performed at a high speed. By training fast, you get fast.
CHANGE OF DIRECTION
Change of direction can be the most valuable tool coaches have at their disposal. Change of direction requires speed, strength, and conditioning. It is the most stressful training event on the legs. It involves moving at a high rate of speed, followed by powerful muscle contractions in order to stop and make the change of direction, followed by the explosiveness required to return to a high rate of speed. This sequence over and over again results in the physically demanding nature of the change of direction. We utilize it as a key element in conditioning.
CONDITIONING
Conditioning is the product of the duration and intensity of training. The more RPMs a heart can sustain for longer periods, the better the conditioning. Conditioning sessions are manipulated much like strength training variables -- a matter of anaerobic versus aerobic. In training, it is beneficial to expose the athlete to conditioning relative to their sport(s). Every sport has its "shape." "Football shape" differs from "soccer shape" which differs from "softball shape" which differs from "basketball shape." However, most athletic events occur over a period of hours and at varying speeds, so all athletes should have an appropriate balance of both anaerobic and aerobic conditioning. In our program, some conditioning days are anaerobic, creating a faster heart rate. Others are aerobic, which allows the body to absorb the training.
#ladder drills, #footwork

[@KingSports]

5 Million views! Wow!! Thanks for all the support! I’ll be putting out way more content 2019. How does that sound?

[@izeljenkins3771]

@@mayaleplara5929 huh i

[@teamcoronasalgado1221]

🔥🔥🔥

[@OmarsVideoChannel]

1. One Step 2. Side Step 3. 5 Hops + Run 4. Crossover 5. Side Straddle Hop 6. Carioca 7. In & Out 8. Centipede 9. Icky Shuffle 10. River Dance 11. Back and Forth 12. Single Leg Shuffle 13. Double Trouble

[@PlanBKIDALLDAYPROD]

D. Omar Villarreal the goat 🐐

[@sleypidog44]

I was just bout to write all these down.. THANKS A MILL

[@KingSports]

Don't forget that you can join the Speed Daily newsletter and web app with all the workouts at themost.fit

[@ekuyamiconteh1554]

Thank you for doing something most people won't do. U saved 5 minutes. GOD Bless!

[@wherearetheturtles1408]

1.One step(0:05) 2.Side step(0:14) 3.5hops and run(0:25) 4.Crossover(0:36) 5.Side straddle hop(0:48) 6.Carioca(1:04) 7.In and out(1:19) 8.Centipede(1:36) 9.Icky shuffle(1:54) 10.River dance(2:10) 11.Back and forth(2:26) 12.Double trouble(2:42)

[@JumppyTM]

Where are the TURTLES! Ly

[@TshirtChick]

This is the best Ladder Tutorial I have seen, you can actually see what they are doing and the instructions you give are great! I'll be using these for my kids workouts. Thank you!

[@KingSports]

Thanks so much! There youth sports specific workouts available on the MOST app. Check it out and let us know what you think: goo.gl/Rwk8Uk

[@evansjohnc]

Also he didn't have to talk for 5 minutes about nothing before he showed us the drills.

[@JMac-ox6zn]

Exactly. I agree.

[@dhanapalaathuraliye5207]

how many steps should the athelete do?​@@KingSports

[@KingSports]

@@dhanapalaathuraliye5207 That really is a great question. We looked into that back in the 90’s and for awhile we had the “Thousand step program”. I did all the calculations for each drill and wrote it up. Needless to say it was long. Therefore I decided to use the simpler method of using the total number of drills. Many of them had a left/right movement. Depending on the training theme that day, we may do 10-12 drills or our “Lotta Steps” program will do all out stuff and start over. Keep in mind, 4 step drills like the ickey shuffle have 76 steps one time through.

[@samhopkins90]

Great stuff, going to add some of these to my training to get faster feet for basketball!

[@Srtdavidd]

Dude was fast on the river dance drill

[@KingSports]

+KING DAVID#1 It's Aaron King twitter.com/deepsnap

[@someonejohnson5774]

U

[@someonejohnson5774]

Hhhh

[@someonejohnson5774]

Uuu

[@dontuevercometoclasswithoutpen]

Ik bro 😭😭

[@Srtdavidd]

this is great I do drills to and post them on you tube no copyright tho just do the ones my coach taught me but this is just fantastic great job

[@kyronacox]

This was a great workout!!👍

[@millychamberlain8565]

This helped a lot. Thank you King sports

[@jeremiahrobles9618]

thanks for a great video coach

[@anooppanil5943]

Thank you sir

[@AndrewSmith-gi5ip]

great workout, learned a lot

[@RB33139]

Thank you for clear instructions plus excellent video angles & slow motion

[@vicruz4316]

Thank you!

[@mackennaomara4868]

I was looking for the footwork that my instructor has me do (for boxing), thanks!

[@JJOOLLNN]

Thanks a lot, going to integrate this to my futsal training programme

[@drjimmy73]

great video, thank you!

[@derickcookson2404]

Thanks Coach Bob Kong for the footwork training! I'm going to implement this into my current training schedule, since my coach tells me I'm too robotic and need to work extra hard on my footwork!

[@KingSports]

Awesome! There's more drills on the channel, also make sure to check out MOST (goo.gl/Rwk8Uk) as programs are added.

[@Mudboynab]

best tutorial video ever and this are very good foot work drills

[@cswalker21]

Awesome, thanks Coach! I recently got one of these ladders and I was like OK now what! Great explanations, great visual demonstrations. The athletes doing it at full speed are phenomenal--I'll get there! Cool soundtrack that doesn't overpower. The best part is tight editing! I can see some people making this into like a 20 minute video!

[@KingSports]

Thank you very much Chris! If you want some more training routines to do with your ladder, check out the MOST app. goo.gl/Rwk8Uk

[@johnnywilliams6217]

Best footwork video!

[@KingSports]

Johnny Williams thanks for watching!

[@kaka7780]

Awesome Videos

[@jurgistomas4937]

awesome!

[@lucadincsoy5444]

really nice vid

[@SeigeAGreySun]

Thanks for the tips! I’m a starting to train to become a fullback for my high school. Definitely will use these ladder drills!

[@alexhutchings4829]

Great video

[@prepforcefitbycoachgoondoe4327]

AWESOME BREAKDOWN OF TECHNIQUE

[@KingSports]

Thanks!

[@dsjfootballgod1679]

Wow I am impressed and hopefully it helps me with my wr position great job

[@KingSports]

The ladder is great for WR's! Check out our channel for more drills - keep grinding!

[@ahmednouri1887]

Thank you the best ladder speed

[@KingSports]

Thank you!

[@jakeferritto3491]

This is awesome I am really starting to get faster and better at these drills

[@paddypits7733]

Yes very good video well done straight to the point no time wasting and energetic. I use this for Training now

[@KingSports]

Thanks! If you want more videos in workout form, check out the training web app MOST. We write workouts there: goo.gl/Rwk8Uk

[@morrissayon9546]

Best EVER ladder drill workout 👍🏾👍🏾👍🏾

[@KingSports]

Morris Sayon thanks so much!

[@MUSCLEMANHOOD]

Awesome 13 drills. Thanks Coach! -Marreta

[@evanwallman]

great stuff, thanks

[@KingSports]

Evan Wallman- thanks!

[@filatvasile]

Thank you very much. Great drills and I will use them for the Taekwon-Do training.

[@roseliu5177]

Awesome

[@Yankee9771]

Thanks for the video. I was looking for some footwork drill to improve my defense in basketball after ACL recovery, to get back at that quick feet I used to be. Subscribed!

[@SolMrBadGuy]

This helped me with my foot work for dancing!

[@KingSports]

Glad it helped!

[@tongchaiquartermaine4398]

Thanks King Sports, amazing drills on display!

[@KingSports]

You're welcome and thanks for the comment!

[@lesyeager1483]

Excellent for movement accuracy, timing/rhythm, and coordination, Thank you.

[@31hpf07]

Great video helped a lot thanks! One question; what are the guys wearing over their cleats and what is the purpose for them?

[@StarseedFox]

This was perfect! Thank you

[@Manish_kp]

Nice

[@GiblixStudio]

Was looking for additional drills to use for my elderly clients. Thanks for the info :)

[@KingSports]

We have complete training programs here for free: bit.ly/2OpCASJ Here's the full ladder baseline routine, and then we modify. (2x on drills facing sideways or single leg means 1x each way.) 4x: 1 Step 2x: Side Step 1x: Hop 1x: 5 Hops & Run 1x: Side Straddle Hop 2x: Crossover 1x: In & Out 2x: Centipede 1x: 1 Step 1x: Icky Shuffle 1x: River Dance 2x: Back and Forth 1x: 1 Step 2x: Single Leg Shuffle 1x: 1 Step An intro workout will have many components, the ladder being just 1. 1. Jog warmup. 4 mins 2. Dynamic Stretch kzbin.info/www/bejne/aWrUo5V3qK6Xbas 3. Build Up Drills kzbin.info/www/bejne/hZXSiaGKaditpqM 4. Ladder Drills 5. Mini Hurdles kzbin.info/www/bejne/hZanomqOit5gm5I 6. Theme of the day (this can be the meat of the workout ie.. resistance, sprints, etc... 7. FINISH: Conditioning and/or high speed sprints. All this is available on our training site: bit.ly/2OpCASJ

[@ShannonWray1]

I do all of these drills they help massively!!!

[@zeyadaljaly6130]

do they help in foot ball?

[@sibirskiplavac3471]

Shannon Wray how often do you use these drills?

[@emadtareen1380]

how long do you do each one for?

[@KingSports]

We will do each drill 1-2 times depending on what it is. You can visit themost.fit for the complete workouts.

[@dewlsgetspaid7821]

DeepSnap half way through the ladder drills i always start having heavy feet. Any tips

[@milesemanuelpaavola7994]

Thank you for sharing! The drills are very beneficial. :-D

[@KingSports]

You are very welcome!

[@milesemanuelpaavola7994]

Just had to share again after a few weeks of ladder drills. I've been lifting weights and strength training my abdomen for 19 years, but those ladder drills hit me core in a manner that they have never been hit. I can't believe how much more agile I will be on the playing fields.

[@costacheantonio9220]

Nice video !Does this help You to dribbling Faster in football ?

[@deb0atl]

I use many of these in my 8yo son's linebacker training. Outstanding.

[@Srtdavidd]

do i have to go fast on the more advance stuff or go slow and wait and then when im good i do it faster..!!..

[@teamcoronasalgado1221]

Awesome! Such a good drill!

[@jesselopez521]

I swear that as a lineman i don't care about weights anymore i'm already strong but my footwork is horrible so i must do this everyday.

[@Marsdrip]

Jesse Lopez yesir

[@theeawebb4]

Get the resistance bands that go right above your knees. it will accelerate your progress.

[@deetee9546]

Lokey Webb Kbands.

[@theeawebb4]

@@deetee9546 yeah that's what they are called

[@misterpgc]

Awesome video. Thank you

[@adriantito5018]

GOOD

[@FunkyBruja]

Hands down the best tutorial! Thank you.

[@KingSports]

What did you say? You’re very welcome. Thanks for the comment!

[@mamangkowai]

YESS!!!

[@akin1989]

Very informative! Many thanks

[@jordanjefferson7038]

Explained sssooo well

[@KingSports]

Thanks!

[@ahmednouri1887]

Best ladder speed

[@nicoletaylorlifestyle]

What a fantastic video! great info, music got me wanting to workout and the videos were incredible! Using this as inspiration! Well done :D

[@lon242]

Coach King is a certified badass

[@mackolmx6385]

The legs with the cleats was Going IN!!

[@giodesoto5841]

Ive been using running shoes, and these drills leave my arches pretty sore. Can you recommend a better shoe for the agility ladder?

[@SWG-co6nd]

Wow this dude is so fast!Im a goalkeeper and is this drills gonna help me(soccer player) i train 6times a week so how many times i should do some of this exercises?I will be really happy if you answer my question!

[@pablobarrios5461]

What type of shoes are best for ladder drills/agility work?

[@gonzalezfamily4620]

I love your drills, but can you please do more?

[@KingSports]

We are working on it! New podcast comes out tomorrow and we have a few great change of direction videos coming out. Thanks for the comment!

[@kalz323]

Hello, great video. Question: in some of the shots, the rungs in the ladder look closer together. Do you have a ladder with shorter rung spacing, say 10 inches rung to rung or any distance less than the usual? Thanks for your time!

[@KingSports]

+kalz323 All the shots have the same ladder, and the rungs are not adjustable. We used various camera angles which can cause the spacing to look different.

[@manojbhargav320]

By the way the way describe it is amazing , arms at 90 degrees vibrating through out

[@TheBritishPitbulls]

With these drills, how frequently should I train these a week and how long does it generally take to see results? Awesome drills

[@KingSports]

+Jack “TSTR” Arse We do ladder drills 3-4 times a week, at different intensities. Sometimes the ladder is a great for a more in depth warm up. Other days we add medicine balls and bungees for some really intense training. In-Season vs Off-Season is a major factor as well. We always say that week 1 is all about learning the movements, then you want to add intensity. Results can vary, but in 2 weeks you should see some improvements.

[@kodyandkara]

+King Sports Training So training and intensity is based around periodisation?

[@KingSports]

Yes. The ladder drills are supplemental to a more comprehensive program. A light set can be used as an extension of the warmup or you can ramp up with resistance bands and med balls for a more intense and complete workout.

[@andreslondono5284]

how much should a corner do ladder drills and also do you guys have drills for hip rotation as many corners have to do

[@adrieljeremiah6092]

Try the Ali shuffle but use hip movement

[@OSEA81]

This are all great drills, but I just wanted to remember that this drill was called 1:04; I loved doing it back in the day😅😄🔥🙌🏾

[@damonrichardson2265]

This helps with my kids football good workout.

[@KingSports]

Damon Richardson Glad to hear! Have any requests for topics you’d like us to cover?

[@Jamus1975]

Nice drills. Loving the dad new balance shoes. Can leave the training , cut grass, and grill some burgers without changing shoes. Love the video , perfect ladder drills, quick video, no unneccessary talking for 5 minutes before.

[@KingSports]

Ha! Appreciate it.

[@rileyb8969]

Love thi

[@rileyb8969]

I meant *this* 😂

[@yuscbeatz3869]

the last one is my favorite i'm one of the best at my school for that drill

[@siggietyrone3965]

When should I do quickness drills, should I do them on my off days or lifting days?

[@KingSports]

You can do ladders drills just about any day, they can be a great extension of your warmup. In general, we like to follow theme training for speed - weights will fall in line. Here's a general theme template for off-season Day 1: 0-10 (First Step Acceleration) Day 2: Change of Direction Day 3: 0-30 (Top End Speed) Day 4: Combo/Sport Specific Day 5: High Speed Conditioning If you are training for a sport and not just weight room numbers, then think of this as athletic development - not just strength. The only time I would go light on speed/quickness training is if you have a very heavy or max lift day on your legs. That is when weights take priority and you may want a little extra in the tank. Another thing to keep in mind is that stress is cumulative. If you do a heavy day on cone drills and then go lift heavy on legs, you have possibly over loaded legs. With change of direction drills in mind - try to keep the bouts on you legs to over/under 5 per week. All of this is a general starting point - your specific training will probably differ quite a bit. For complete programs, check out our training site themost.fit I'll get Coach King on a podcast so we can talk bout this topic. Thanks for asking!

[@baisazi]

How many times the repetation each drill?

[@gridiron8870]

I'm gonna use this for football to get quicker

[@Romios_]

Carioca 1:04 Riverdance 2:10 😊🏁

[@ochocinco2030]

How many days in a week should this be practiced to see results.

[@fletchkena]

I am new to football, as I am a freshman. I have a problem with controlling my footwork and quickness. For example, I cannot stutter step. I've heard jump roping may help, but what would be the best solution to this? Thanks.

[@acecoll9713]

How many reps of each should I do

[@lufetorres1515]

Great video. In the "single leg shuffle" the video has a typo " Single leg stuffle" anyways awesome quality video!

[@KingSports]

+Lufe Torres Hmmm, maybe we just rename that drill? Thanks for watching and the comment!

[@thefinnsterboy1051]

How often should I do these ?

[@alexandermitula4813]

How many times I have to do each exercise in a training session?

[@karthikmufc9199]

Amazing drill, awesome it is, but i need a link to this soundtrack , it's not available

[@KingSports]

You can find the song here: audiojungle.net/item/fight/1870046

[@deadpoolz9161]

I'm trying out for football next year as a sophomore I know its kinda late but I wanna at least try. Any tips for helping me improve my game besides from this video?

[@KingSports]

Yes. go to themost.fit and create a free account. There are comprehensive athletic development programs that will help with speed, quickness and strength.

[@swagger1930]

will this help coordination?

[@KingSports]

Yes.We recommend going as fast as you can under control. So speed up once you know the drills to challenge coordination

[@neilnandlall]

How should I incorporate these drills into my off-season Rugby program?

[@KingSports]

+Neil Nandlall These drills would be great as an extension to the warmup and/or for some fine tuned conditioning. The main thing to focus on is fast paced performance. For workout intensity; we like to add resistance to the ladder for more intense workouts. This means adding a belt and bungee (overspeed trainer) or holding medicine balls with both hands about rib height. As an extension to a warm up and lead up to other drills, we will just run through the drills without resistance; one time on each drill, each direction. Hope that helps.

[@whyfigaming8408]

Does this increase your calf muscles too, because I see he's always on his toes

[@armend578]

these exercices can to be used to increase my footwork for boxing ?

[@KingSports]

Yes. They develop footwork speed which can translate into boxing footwork.

[@armend578]

Coach Bob King great :) thanks you so much

[@kelamuni]

my san da (Chinese kickboxing) sifu uses 'In and Out' and a version of 'Riverdance'

[@jazzcourtenay9679]

This makes me want to play soccer

[@KingSports]

Welcome to the channel! We love soccer :)

[@asianpatt]

Coach - in the ladder drill workout, the athlete is wearing ankle supports that are outside the shoe; do you know where these might be found? Thanks for any info

[@KingSports]

It's called "spat" so if you look up "ankle spat" you should find some options. Here's an option: goo.gl/VrfcTP

[@Dakotap9]

What is the name of the black support he is wearing over his tennis shoe?

[@KingSports]

+Dakota Prukop Cleat Spat

[@johnraymondp.consolacion6724]

What's the model of your new balance shoes??

[@KingSports]

+John Raymond P. Consolacion Not sure. They are tennis shoes, but I'm not sure on the specific model. Sorry I don't have the specifics!

[@Tidezology]

I've played defensive end up to my freshman year but going into varsity I fear I won't be quick enough. Which of these will increase explosiveness the most?

[@KingSports]

+NoodleZ MUT These drills are going to help with your footwork. But if you want to be more explosive, you want to focus on plyometrics, leg strength and 0-10 acceleration. Check out our speed for football program here: www.kingsportstraining.com/products/football-speed-training-program Also check out our change of direction cone drills on this Channel. Finding a good hill to run twice a week is a great way to build speed as well, just ease into to give that achilles time to adjust.

[@andreflores6753]

So how many sets each workout? Or is this like a circuit with only one set? Please answer thank you

[@KingSports]

We mix it up and these drills generally make up a portion of a more complete workout. We publish complete workout plans at this link, and by creating a free account you'll get the Speed Daily newsletter with weekly speed workouts: goo.gl/Rwk8Uk

[@stewiegriffin2846]

Did these today after training, got anything more challenging?

[@josephperu7554]

Stewie Griffin go faster

[@kelamuni]

is there one somewhat the opposite of Riverdance where you step over the other foot instead of behind it?

[@KingSports]

Sure. There are plenty of patterns beyond these, you can make them as complex as you'd like to. If you wanted to crossover in front, then you would need to crossover sooner. Meaning you'd crossover from the side of the ladder, landing in the box. Riverdance crosses behind while in the box. River dance 3 step patter: In-Behind-Out Crossover in front: OverFront-In-Out ("In" means stepping in the box) It's difficult without visually displaying, but I hope that provides some clarity.

[@johndevega3412]

Hi. What would be the rep range for these exercises?

[@KingSports]

We do 1 or 2 for each generally. You would do both sides on the sideways drills. Visit kingsportstraining.com/speed to find a specific program or just create a free account and we have some free workouts in there.