Have You Ever Tried Ladder Drills? Check Out This Workout!

221

With the weather warming up, now is a great time to take it outside and try something new! Ladder drills are a great way to keep your High Intensity Interval Training sessions fresh and challenging.

There are a million ways to use these flat-run agility ladders, but I’ve outlined my favorite way to use them below. It ends up being a 15 minute HIIT session, that is quick and will have your heart rate pumping by the end.

Ballin’ on a budget? Didn’t bring your ladder with you? No problem! You can easily place tape on the floor in lines that would mimic a ladder and still get in a great workout.

Why This Workout Is So Effective
Athletes have been using these drills for years because they are so effective at working the heart, core, legs, and glutes.

The explosive movements require an engaged core and laser focus. The precise and repetitive actions of this HIIT workout help build hand-eye coordination too.

You already know how effective HIIT is to a well-balanced fitness plan. This little workout packs a punch!

The Ladder Flow
Warm up with a dynamic warmup, including running high knees, running kick backs, walking leg extensions, walking lunges 3 sets each all for 100 feet.

1. Single Step Run Though with a 50 Ft Sprint After (3 sets).
How to: Run through the ladder vertically, alternating feet right and left with each ladder step. Use the walk back to the ladder as your rest.

2. Ickey Shuffle, once forward and once backward is one set (3 sets). Rest 30 seconds in between sets.
How to: Begin standing at the end of the ladder and to one side of the first square. Facing towards the other end of the ladder, step into the first square, followed by the outside foot. Immediately step out with just the first foot. Place the foot still in the square into the next square. Then step into the next square with the outside foot. Immediately step out of the other side with just the outside foot. The pattern follows the following format: two steps in, one step out. This lateral pattern moves up the ladder squares as you progress.

3. Single Step Run Though with a 50 Ft Sprint after (3 sets). Use the walk back to the ladder as your rest.

MORE: Build a Beautiful Back and Biceps

4. Choo Choo, once forward and once backward on each side is one set (3 sets). Rest 30 seconds in between sets.
How to: Begin standing at the end of the ladder and to one side of the first square. Tap your inside foot into the square. Step slightly forward with the outside foot. Tap the inside foot outside of the square. Step slightly forward with the outside foot. Tap the inside foot into the next square. Step slightly forward with the outside foot. Tap the inside foot outside the square. Move down the ladder tapping one foot in and out of each square.

5. Single Step Run Though with a 50 Ft Sprint after (3 sets). Use the walk back to the ladder as your rest.

6. In & Out, once forward and once backward is one set (3 sets). Rest 30 seconds in between sets.
How to: Begin standing at the end of the ladder in the center, directly behind the first square. Step out of the first square with one foot, them immediately step outside of the first square with the other foot. Step inside the first square with one foot, then immediately step inside the square with the other foot. Out, out, in, in is the movement pattern you will follow as you progress down the ladder.

Cool down with a stretch of hamstrings, glutes, abs, quadriceps for 2 minutes per muscle group.

By Katrina Tae Tae, Photos by Reggie Alexander

About Katrina TaTaé: Katrina is a Certified Personal Trainer with a Certificate in Food, Nutrition and Health from the University of Washington.Katrina is an Army Wife, Professional Bikini Competitor and Coach. She trains others for general health and weight loss, as well as bikini competitions. Katrina is also the creator of STRONG Does A Body Good, a 12 week workout and meal program available on her website. Get free workouts like this one, recipes, tips and tricks at katrinatatae.com.