4 moves, one intense agility ladder workout


Not everybody can be as agile as Road Runner, but an agility ladder can certainly get you close. This agility ladder workout will help you to improve your speed and stamina by focusing on fast footwork. Begin slowly with the patterns that PumpUp member @rocsolid_626 demonstrates, then gradually increase your speed as you maintain proper form. Pump your arms quickly in tempo with each standing exercise.

In and Outs

Agility ladder workout - In and Outs (GIF)

Shuffle both feet to one side of the box, move laterally to shuffle your feet into the box and then to the other side. Pause briefly, then shuffle your feet into the next box in front of you. Your step pattern should be in, in , out, out. Start slowly, then begin to pump your arms in rhythm with the pace of your feet. Land lightly on the balls of your feet throughout the entire agility ladder workout. Repeat this move until you get to the end of the ladder.

Lateral plank walks

Agility ladder workout - plank crossovers

Once you finish the first move of the agility ladder workout, drop down into a raised plank position. Place one hand into a box, then walk your other hand to meet it, stepping your feet together as you do so. Walk over to the next box and repeat the movement while holding your body in a raised plank.


HIIT ladder workout - Push-Ups

Once you get to the end of the ladder, perform as many push-ups as you can in 30 seconds. Keep your neck straight and keep your elbows pinched to the sides of your body.

Side Straddle Hops

Agility ladder workout - Side Straddle Hop Gif

Hop your feet in and out of each box, moving forward and landing softly every time. Keep your knees slightly bent throughout the movement to cushion your landing. Do this agility ladder workout move slowly, then perform the move faster as you become accustomed to the movement.

Did you like this agility ladder workout? What are your favourite ways to agility train? Let us know in the comments below and tag your favourite #WorkoutWednesday videos using the #TeamPumpUp hashtag on Instagram

Cover photo credit: laurakc621