Agility ladder jumps: how to do it, muscles worked and variations
Footwork drill that combines a short squat with jumps in and out of a ladder.
- Main muscles
- Quadriceps, Gastrocnemius, Gluteus maximus
- Secondary muscles
- Adductors, Gluteus medius, Hamstrings
- Equipment
- Bodyweight, Agility ladder
- Variations
- 2
All 2 variations
Agility ladder icky shuffle
Footwork pattern in and out of an agility ladder that improves coordination and foot speed.
Form. Move along the ladder stepping into the box with one foot, then the other, and step the first one out to the side; repeat the pattern alternating sides at a light rhythm.
Common mistake. Staring at the floor, planting your whole foot, stepping on the rungs, or speeding up before mastering the pattern.
Agility ladder squat jump in-out
Low-amplitude plyometric drill that alternates jumps in and out of the rungs to train coordination, rhythm and landing.
Form. Start at a slow pace, land softly with aligned knees and use a flat ladder that does not slide.
Common mistake. Looking only at the floor, landing stiff, or speeding up before mastering the footwork pattern.
Other exercises for the same muscles
