A great piece of exercise equipment for quick foot agility workout is the agility ladder. It is one of my all time favorite training tools. Not only is it FLAT out fun, it is easily transportable and can be used for all ages and levels to improve and increase basic running and movement skills.
While training with the agility ladder I have noticed improvement in my mobility, flexibility and core strength.
Here are a few great drills you can do with the agility ladder:
Sprint several yards after each ladder exercise and jog back to the beginning
5 Reps of each exercise – 1 set
Rest 60 seconds
Skip straight ahead as fast as you can
Moving laterally, take two steps in each square and two out as you move
down the ladder.
Lateral Crossover skips
Skip laterally as fast as possible.
Emphasize extremely fast hip. Cross over with each right, then switch
Using 2 feet in, 1 foot out,
Get the rhythm “ in – in – out “, “in – in – out” as you zig zag through the ladder
Right foot steps out only on the right side and left on the left.