Agility Ladder to the Beat
Quick-feet drills on the agility ladder following the beat of the music: every foot strike lands on a beat, and when the song's tempo goes up, the feet speed up. It warms up the ankles and legs and improves foot-eye coordination and rhythm.
How to play
- Five ladders on the ground, 10 feet apart, with a cone 15 feet past each one. Groups of 5 per ladder (1 min).
- Drill 1, "one foot per box": light run stepping once in each box, one step per beat. Circle the cone and jog back along the side (2 min).
- Drill 2, "two feet per box": both feet go into each box to a "one-two" rhythm (2 min).
- Drill 3, "in-in-out": move sideways with two steps inside and one outside, calling "in, in, out" to the beat (2 min).
- Drill 4, two-foot jumps box to box, ending with a short sprint to the cone (1-2 min).
- Switch to a faster song and repeat the group's favorite drill, trying to stay on the beat (1-2 min).
Rules
- The next student starts when the one ahead reaches the middle of the ladder.
- If you step on a rung or lose the beat, keep going without stopping or going back.
- Always return along the side so you do not cross paths with the next student.
- Work on the balls of the feet with the arms swinging.
Variations
Easier
Walk the drills to a slow song while looking at the boxes.
Standard
Four drills at medium tempo, one step per beat.
Harder
Fast song, eyes forward instead of on the feet, and a new crossover drill.
Adaptations
- Limited mobility: roll through a chalk ladder with bigger boxes, touching each box with a hand or the wheels on the beat.
- Autism: preview the four drills with pictures on a sign next to the ladder.
- Fitness level: less agile students repeat each drill without music before adding the beat.
Learning goals
- Coordinate quick footwork with the music's beat.
- Warm up the ankles and leg muscles.
- Improve foot-eye coordination and agility.
Equipment for a class of 25
- agility ladders: 5
- music (speaker and playlist): 1
- cones: 5
Teacher tip
If you do not have ladders, draw them with chalk (10 boxes about 16 inches each). Check that the ladders are flat and secured before each round, since they tangle easily.
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