Speed Training

The Ultimate Guide to Sprint Workouts for Explosive Running Performance

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Sprint training

Looking to take your running game to the next level? If so, sprint training is your ticket to burning calories, increasing speed, and building muscular endurance.

However, for those who have never tried it before, starting a sprint training program can be intimidating. It’s like signing up for an advanced physics course when you haven’t brushed up on the basics in a while. Except, unlike physics, sprinting can leave you with sore muscles and potential injuries if you’re not careful.

But fear not because I’m here to guide you through the process!

In this post, I’ll be sharing the ultimate beginner’s guide to sprint training.

I’ll cover everything you need to know to get started, from proper warm-ups to the best sprinting workouts.

So, let’s lace up our shoes and get ready to sprint toward a stronger, fitter you!

What is Sprint Training

Sprint training consists of high-intensity, short bursts of running performed at top speed. This workout method helps build muscle, burn fat, and increase metabolism.

There are two basic ways to perform sprint workouts: on flat surfaces or incline surfaces. If you’re just starting out, flat sprints are the way to go. All you need is a safe, open area like a track, jogging path, or sports field. And trust me, and you’ll want to be paying attention to your surroundings – the last thing you want is to be dodging pedestrians or tripping over debris mid-sprint.

Once you’ve built up your base with flat sprints, it’s time to take things up a notch with incline sprints. These are more challenging but also more rewarding. To do incline sprints, find a hill with a steep grade and at least 40 to 60 yards of running space.

For example, you might choose:

Just imagine the satisfaction of conquering a steep hill or powering up a mountain path at top speed.

The Benefits of Sprint Training

Sprint training is not just a workout, it’s a way of life. And the benefits are worth the effort. Science has proven that sprint training is a highly efficient way to provide plenty of benefits.

Of course, don’t take my word for it.

A study published in the Journal of Strength and Conditioning Research shows that sprinting drills can help you build endurance and improve your running performance.

What’s more?

This type of training can improve your VO2 max more than any other form of exercise, according to a meta-analysis published in Sports Medicine.

And the best part? HIIT running burns more calories in half the time of a steady-state workout, as reported by Biology of Sports..

I can go on and on about the importance of HIIT for runners, but that’s another topic for another day.

Here’s more about the history as well as the benefits of a sprint training program:

 Risks of Sprint Workouts

While sprint training has a lot to offer when it comes to improving speed and power, it also has its downsides.

For starters, sprinting puts a lot of stress on your joints, particularly the knees and ankles, so if you’re dealing with any pre-existing joint conditions or injuries, you should proceed with caution.

What’s more?

Sprinting can be challenging for beginners who are overweight or obese, as the extra weight places additional stress on the joints and may increase the risk of injury.

In other words, sprinting is like driving a high-performance sports car. Just like driving a high-performance sports car requires skill and caution, sprinting requires proper form and caution to avoid injury.

If you’re not sure whether sprinting is for you, I’d recommend that you consult with a qualified healthcare professional before beginning any new exercise program.

Running Shoes for Sprinting

Before you lace up your shoes and go for a sprint, you need to choose the right ones. Pro sprinters have different shoes for different tracks and events, and you should too.

Again, don’t take my word for it. A study published in the Journal of Sports Sciences found that track spikes offer better performance than regular running shoes during sprinting. Track spikes are designed to keep you on your toes and offer maximum traction for power and thrust. They also fit snugly, feeling more like an extension of your foot rather than shoes.

Look for a pair of lightweight shoes with a relatively stiff design and an outsole that can grip the track surface for maximum propulsion. Track spikes are a great option, as they offer maximum traction for power and thrust, fitting snugly and feeling like an extension of your foot.

Additionally, consider your running mechanics, training experience, and the field you train in to determine the best type of shoes for your needs.

Additional resource – Bolt top running speed

Recovery and Rest

Recovery is an integral part of any training plan, as it allows your body to rest and repair the muscle tissue that is broken down during exercise. Proper recovery between sprint sessions can help prevent injury, reduce muscle soreness, and improve overall performance.

To promote recovery, do the following:

  • Consume a balanced diet that includes adequate protein, carbohydrates, and healthy fats.
  • Hydrate well by drinking plenty of water before, during, and after your workouts.
  • Try active recovery techniques, such as foam rolling or light stretching, to improve blood flow and reduce muscle tension.
  • Sleep better. Aim to get 7-8 hours of sleep per night, as sleep is essential for muscle recovery and growth.

Dynamic Warm-up

Think of your warm-up as a key that unlocks your body’s potential. Without it, your muscles and joints are stiff and unprepared for intense exercise, leaving you vulnerable to injury and poor performance.

Here’s how to do it.

Start with a 10-minute easy jog to get your blood flowing, and your heart rate up. Then, incorporate some speed drills to fine-tune your mechanics and prevent injury.

Kick your heels up with some butt kicks, drive your knees high with high knees, and practice quick footwork with ankling. Don’t forget to work your calves with heel raises and improve your coordination with A and B skips. And if you’re feeling bold, add some jumping lunges and backward runs to spice things up.

Now that you’re warmed up and feeling limber, it’s time to dive into the sprinting workout. Start with short strideouts, pushing yourself to run at 80 percent of your maximum effort for 40, 50, and 60 meters with 90 seconds of recovery between each burst. Focus on proper form and maximum speed to get the most out of your training.

Once you’ve completed your sets, finish strong with a closing routine. Sprint as fast as you can for 20 seconds, then jog slowly for a minute to allow your heart rate to recover. Repeat this cycle eight to ten times to really push yourself and see results.

Here is what you need to do next…

Short Strideouts

This is the first section of the sprinting workout and involves performing short sprints at 80 percent max effort with 90 seconds of recovery between each burst.

Focus on maximum speed and proper form.

Here is how to proceed:

  • Sprint for 40 meters as fast as possible, then rest for 90 seconds.
  • Sprint for 50 meters as fast as possible, then rest for 90 seconds.
  • Sprint for 60 meters as fast as possible to complete one set.
  • Rest for two to three minutes, then perform four to five sets, pushing your body as hard as you can.

Next, perform this closing routine.

Sprint as fast as you can for 20 seconds.

Jog slowly for one minute, allowing your heart rate to slow down and recover fully before jumping into the next sprint.

Repeat the cycle 8 to 10 times.

Proper Sprint Technique For Beginners

Sprinting is like a dance – a carefully choreographed routine of movements that require technique, grace, and proper form. Without proper form, you might find yourself stumbling on the dance floor or, worse yet, nursing an injury.

Let’s start with your shoulders. Imagine your shoulders as a set of wings ready to take flight. Keep them relaxed, and don’t shrug them up. Instead, use them to power your movement, like a graceful bird soaring through the sky.

Now, let’s move on to your arms. Think of them as pistons, moving rapidly and powerfully. Keep them bent at a 90-degree angle and pump them backward in an open arc behind your body. This motion creates momentum, so avoid crossing them over your body.

Next, your elbows should stay flexed at a 90-degree angle and move in a straight line. Pump them back vigorously in coordination with your legs, driving them back to create forward momentum.

As for your feet, focus on pushing off from the toe as if you’re launching yourself like a rocket. Take short, fast strides instead of long ones, as this will help you generate more power and avoid overstriding.

The key to maintaining proper form is to relax your body. Don’t hold onto tension or waste energy. Instead, keep it relaxed like a lazy Sunday afternoon.

For more, watch the following Youtube Tutorial:

How to Cool Down After Sprinting Workouts

Once you’re done sprinting, don’t forget to cool down properly. Start with a slow jog for 5 to 10 minutes, letting your breathing and heart rate gradually return to normal. Then, take a leisurely walk to let your muscles relax.

To finish off, perform a series of static stretches, holding each pose for 45 to 60 seconds. This will help prevent post-workout soreness and keep you feeling limber and ready for your next sprinting session.

Great post-run stretches include:

The Hamstring Stretch

The Calves Stretch

The Hip Stretch

The Beginner Sprint Workout

If you’re new to sprinting, I’d urge you to kick it off with this beginner routine. This session is perfect for anyone looking to get started with sprinting and improve their overall fitness.

To perform this workout, start with a 15-minute warm-up that includes dynamic stretches and light jogging.

Then, perform three 400m sprints at 90% of your maximum speed, resting for 30 seconds between each sprint.

Next, perform three 200m sprints at 90% of your maximum speed, resting for 15 seconds between each sprint.

Finally, perform five 100m sprints at maximum speed, resting for 15 seconds between each sprint. Finish the workout with a 10-minute slow jog cool down.

Explosive Hill Sprint Workout

If you’re looking for a more challenging workout, try incorporating hill sprints into your routine. Uphill running helps you build explosive strength and power that can improve your speed and running economy. Incline training targets your anaerobic energy system, which is the primary source of quick sprinting energy, helping you improve your power and explosiveness. Additionally, running uphill also targets your quadriceps and can improve strength in your tendons and joints.

Here’s a sample hill sprint workout for beginners:

  • Warm up for 10 to 15 minutes.
  •  Perform your first hill sprints at 80 percent of max power for 30 seconds.
  • Jog down for recovery. Take more recovery time if you need to.
  • Repeat the cycle for 15 to 20 minutes. Give it 100 percent each time
  • Finish your sessions with a 10-minute slow jog on flat ground.

As you get fitter, make this workout more challenging by increasing the number of reps and/or the incline. Keep in mind that hill sprints are pure explosiveness, so they should be quite challenging.

Note – You don’t have to perform these sprints on the steepest hill around—it can also be a gradual incline.

How to Progress Sprint Workouts:

To take your sprint training to the next level, it’s key to gradually increase the intensity, volume, and frequency of your sprints over time. This can be achieved through a process called periodization, which involves dividing your training into distinct phases of increasing intensity and volume.

During the initial phase, focus on building your sprinting power by improving your sprint technique and boosting endurance with shorter sprints and longer rest intervals.

As the months go by, make your workouts more challenging by limiting rest periods and increasing the distance or duration of the sprints. Finally, during the peak phase, perform high-intensity sprints with shorter rest intervals to improve your speed and power.

Cross-Training – Backing up Your Sprint Training Efforts

Do you want to become an explosive sprinter? Then you need to train like one! Sprinting is an anaerobic sport that requires a combination of power and strength to excel. While running intervals and sprints is essential, it’s not enough on its own. To become a top sprinter, you need to strengthen your key sprinting muscles, which is where cross-training comes in.

Let’s start with strength training. I can’t stress enough how important it is for runners. Two to three strength sessions a week will do wonders for your sprinting ability.

When performing your strength exercises, aim for three sets of 8 to 12 reps, pushing yourself to the limit and reaching muscle failure in the last few reps. So what exercises should you be doing? Try barbell squats, front squats, sumo deadlifts, chin-ups, dips, hanging knee raises, jump squats, jump rope, and sled drags.

Power Clean

Begin by standing with your feet shoulder-width apart with a barbell positioned under your shins.

Next, while keeping your back straight and engaging your core, squat down and grab the barbell with an overhand grip a bit wider than shoulder-width.

Please make sure to keep your chest out, shoulder back, and head up the entire time.

Next, while keeping the bar as close to your body as possible, push your knees back, lift your chest up, then start to slowly raise the barbell from the ground to roughly above your knees.

As soon as the bar passes your knees, explosively stand up by first rising up on tiptoes, pulling the bar up higher (leading with the elbows).

Then, once the weight reaches your sternum level, assume a mini-squat position, drop your body under the barbell, flipping your wrists over so that your palms are facing the ceiling, and stand up tall with your upper arms parallel to the ground.

Last up, to lower the bar down, slightly bend your knees then lower the bar to thigh position.

Then slowly lower it to the floor, while keeping the core engaged and back straight the entire time.

Single-Leg Squats

While balancing on your right foot while extending the left straight in front as high as possible with arms extended out, squat down by bending at the knee and sitting your hips back.

Imagine you are going to sit in a chair behind you.

Once you reach at least a 100-degree angle in your right knee, extend your leg back to standing position, repeat for 8 to 10 reps, then switch sides.

If the single-leg squat is too challenging, then perform the chair assist or the TRX version.

For more challenge, rest a dumbbell on your chest.

Please make sure to keep your back flat and the right knee pointing in the same direction as the right foot.

Romanian Deadlift

Start by holding a loaded barbell at the hip level with a pronated grip—with the palms facing down.

keep your knees slightly bent, hips high, and shoulder on top of the barbell.

Next, lower the barbell by moving your butt back and bending your hips as far as you can while keeping the core engaged and back straight throughout the motion.

make sure to keep the barbell as close to your body as possible, with shoulders back and head looking forward the entire time.

Once you reach the bottom of your range of motion (you will be feeling a good stretch in the hamstrings if you are doing it right), slowly return to the starting position then stand up tall, and repeat for the desired reps.

I love to do this in front of the mirror because I can keep my lower back under control.

Keep it straight, don’t let it curved too much.

Plyometric Lunges

Begin by assuming an athletic position, then lunge forward with your right leg.

Next, while keeping the torso straight and core engaged, jump up as high as possible, and switch your leg position in midair, landing with your left leg in a forward lunge.

Then, powerfully jump up and switch legs to land back in a lunge with the left leg out in front.

Keep jump lunging, alternating sides for 45-second to one minute.

Bench Press

Start by laying on your back on a flat bench.

grab the bar with an overhand grip, lift it off the rack, and hold it above your chest with arms fully extended and core engaged.

Next, slowly lower the bar straight down in a controlled and slow motion until it touches the middle of your chest.

Hold for a moment, then press the barbell in a straight line back up to the starting position.

Please focus on using your chest muscles to move the bar throughout the exercise.

Don’t let your shoulder and elbow work alone.

No cheating allowed.

Perform 10 to 12 reps to complete one set.

Box jumps

Stand tall feet hip-width apart, at a comfortable distance from a 60cm high box or an elevated step (or sturdy object).

Next, assume a mini squat, then while engaging your core, extending your hips and swinging your arms, leap onto the box, landing softly on both feet.

Hold for a moment, then jump backward down to starting position and spring quickly back up.

Sprint Training Explained – The Conclusion

Ready to take your running routine to the next level? Sprint workouts are the secret weapon you need!

These quick and effective fitness boosters are perfect for runners who want to improve their athletic power and performance, but don’t have the luxury of long runs.

So, lace up your sneakers and get ready to sprint your way to success!

Top 9 Speed & Agility Ladder Drills For Runners

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Looking for the best agility ladder drills? Then you’ve come to the right place.

When I first heard about agility drills, I thought it was all about speed. But as I got into it, I quickly learned that agility is about much more than just running fast—it’s the ability to quickly change direction with control and precision.

I still remember my first agility ladder workout. I stumbled through it like a toddler learning to walk!

But with some persistence, I began to feel more coordinated and nimble, especially on those tricky trail runs where dodging rocks and roots is a must.

Today, I’m excited to share my go-to agility ladder workout with you. I’ll also why you should add agility drills to your training program, as well as how to get started.

Let’s get to it.

What Agility Ladder Drills Training?

Agility means switching direction swiftly and smoothly without losing your momentum, and that’s precisely what these ladder drills are all about.

For runners, this translates into better control over your foot placement, improved stride efficiency, and enhanced stability—skills that can help you become faster and more injury-resistant on the road or trail.

The quickest way to improve your multidirectional speed is by performing an agility ladder. These drills are exercises that help you improve your footwork, coordination, and overall agility by having you move through a ladder laid flat on the ground.

While popular in sports like football and basketball, these drills are also incredibly useful for us runners.

What’s An Agility Ladder

The agility ladder is this super handy piece of equipment that’s around 10 yards long. I snagged mine on Amazon, though you can easily DIY one with tape and sticks (more on this later).

Typical agility ladder exercises include skipping through runs, sideways shuffles, and other movements performed up and down the ladder. These exercises help to strengthen your muscles, ligaments, joints, and tendons while improving cardiovascular power, coordination, and focus.

Why Should Runners Do Agility Ladder Drills?

You might think agility ladders are just for other sports, but runners can reap huge benefits too

Here are some of the benefits to keep in mind:

Improved Neuromuscular Coordination

Agility drills help train the nervous system to coordinate with muscles more efficiently. Research found that agility training enhances neuromuscular coordination, leading to quicker reaction times and smoother transitions during movement.

For runners, this means better control over your foot placement, helping you maintain balance and adapt to different terrains more easily.

Enhanced Running Economy and Speed

According to research, agility training can contribute to running economy by improving stride efficiency. Runners who perform agility drills regularly are better able to control their body movements, which can help conserve energy during long-distance runs.

Reduced Injury Risk

Agility training enhances balance and proprioception (your body’s awareness of where it is in space). A study from the American Journal of Sports Medicine indicates that improved proprioception and balance from agility exercises can reduce the risk of injuries in athletes, including runners.

When your body responds more efficiently to uneven surfaces or quick shifts in terrain, you’re less likely to suffer from ankle sprains, missteps, or falls

For more on the history as well as proven benefits of ladder drills, check the following pages:

How To Create Your Agility Ladder

One weekend, I decided to make a DIY agility ladder. I bought some duct tape and used paint-stirring sticks for the rungs. It took me about an hour to measure and tape everything down in the garage, but it turned out great.

If you’re feeling crafty, give it a try. It’s a cool project, and it feels more personal when training with something you made.

Here’s what you’ll need to get started::

  • Two rolls of duct tape—or at least 25 to 30 feet.
  • A pair of scissors
  • 10 Paint-stirring sticks. Get the big ones, which are roughly 20 inches long.  You can get them for free at the paint counter at Home Depot.
  •  A measuring tape.

Next, you only need a few minutes to put this whole project together.

Too much to handle? You can always draw it on the floor or use scotch tape if you’re working out indoors. The key is just to get started.

Agility Ladder Dimensions

As for dimensions, the rungs are often spaced 18 inches apart, forming boxes that are 20 inches wide.

Agility ladders are roughly 10 yards long and come in five-yard sections.

Just remember to leave at least 16 inches between each rung.

You can also join multiple sections to create ladders longer than ten yards. It’s up to you.

This YouTube Tutorial shows you exactly how to put everything together.

Starting Agility Ladder Exercises 

The first time I tried an agility ladder, I was so eager to start that I jumped right into it and ended up tripping over myself.

Here’s my advice: take it slow at first! Walk through the ladder to get the hang of it, then slowly build up your speed. I still laugh when I remember how clumsy I was in the beginning.

Here are a few steps to help you get started:

  1. Set Up the Ladder: Lay your agility ladder in a flat, open space. You can create a DIY version using chalk or tape if you don’t have one.
  2. Warm-Up: Before jumping into agility drills, warm up for 5-10 minutes. Jogging in place, dynamic stretches like lunges and leg swings, or a light jog around the block will help get your muscles ready for the more intense movements.
  3. Start Slow: If you’re new to agility drills, walk through each drill slowly to get a feel for the movements. Focus on proper form before trying to speed things up.
  4. Build Up Speed: Once you’re comfortable with the form, increase the speed of the drills. You aim to move quickly through the ladder while maintaining control and precision.

Top 9 Speed & Agility Ladder Drills For Runners

Here are nine of my favorite agility ladder drills, designed to help you improve footwork, speed, and coordination. These drills are perfect for runners of all levels.

To get the most out of agility drills, aim to do them at least twice a week. You can include them as part of your warm-up or cool-down after a run, or dedicate specific workouts to agility training. Start with 30 seconds to 1 minute per drill, and as you progress, you can increase the intensity or add more complex drills to your routine.

Ladder Linear Speed Drill

Begin this basic drill behind the ladder. Then, run down the center of the ladder, with each foot coming in contact with the boxes.

Next, turn around and run back to the starting position. Ensure to reduce the time your feet are in contact with the ground.

This is the drill that clicked for me. It’s simple but effective. The first time I did it right, I felt this rush of satisfaction seeing myself move quicker through each box.

High Knees Agility Ladder

Begin by stepping into the first box with both feet, then run forward with high knees, lifting your knees to waist level, through the entire length of the ladder.

Bend your arms at 90 degrees and swing them back and forth to generate momentum.

Last up, turn around and sprint to the starting point.

I like to imagine I’m stomping grapes when I do this one—lifting my knees high while keeping my arms pumping. It’s funny, but that mental image helped me get the rhythm down!

Lateral Agility Quick Steps

While standing with the agility ladder on your right, start sprinting laterally through the agility ladder by lifting your right foot ankle high and into the first box as quickly as you can, then follow it immediately with your left foot, moving diagonally forward one box until you reach the end of the ladder.

Speed requires stability in your ankle. Protect your ankle by landing safely with balls of your feet with toes pointing up.

The first time I nailed this drill, I felt like an athlete, darting side to side with quick, sharp movements. It’s amazing how these drills can make everyday activities feel easier, like dodging through crowds or avoiding puddles.

Carioca Agility Ladder Drill

Begin by standing on the right side of the agility ladder, then step sideways with your lead foot into the first box, then cross-step your rear foot behind your lead into the second box.

Continue moving laterally across the ladder facing one direction while focusing on quick hip rotation and fast footwork. Then repeat in the opposite direction.

It’s like dancing! This drill reminds me of doing the grapevine dance step in school gym class. I still trip up occasionally, but that’s part of the fun—getting better each time.

In & Out Ladder Drill

Begin with your feet hip-width apart at the bottom of the agility ladder.

Next, hop into the first box, landing with both feet in the center.

Then, hop forward to the second box, spreading your legs and landing so both feet are outside the agility ladder, then jump to the third box, bringing your feet back to the middle position.

Continue down the entire length of the ladder, then hop backward following the same pattern.

This one made me realize how much coordination matters. I started slow, focusing on getting each step right, and as I sped up, it felt like my feet were learning a new dance.

Ickey Shuffle Speed Ladder Drill

Start on the left side of the agility ladder, then take a lateral step to the right with your right foot into the first box, then immediately follow it with your left foot.

Step laterally to the left side of the ladder with your left foot, and move your right foot to the next box.

Next, bring your left foot to meet your right, then step laterally to your right side of the speed ladder, and move your left to the next box in front of you.

Continue down the entire length of the ladder, then perform the same drill backward.

I love this drill because it feels like a rhythm challenge. When you get into a groove, it’s like you’re shuffling to a beat only you can hear.

Two-footed Forward/Backward Jumps Agility Drill

Stand facing the agility ladder. Next, jump into the second box, then jump backward to the first box, then jump again forward to the third box, then back again to the second box.

Keep jumping back and forth until you have gone the length of the entire ladder, then turn back and repeat.

Make sure to stay up on the ball of your feet the entire time.

And never forget, technique comes first, speed later. You can always add more speed easily by time. But to fix technique and alignment takes forever.

Talk about a leg burner! This drill helped me build explosive strength and quick reflexes. At first, I was a bit wobbly, but over time, I could feel my legs getting more powerful and stable.

Lateral Shuffle Speed Ladder Drill

Stand with your feet a little wider than hip-width to the right side of the agility ladder, then step sideways with your left foot into the first box, follow it right away with your right foot.

Next, step sideways with your left foot into the second box then bring your right foot into that box.

Make sure to move through the entire length of the ladder touching both feet in each box, while keeping your chest up, back straight and eyes gazing straight ahead of you the entire time.

Repeat the sequence in the other direction to complete one rep.

This made me realize the importance of keeping a low center of gravity. I’d crouch slightly, and it felt like I was ready to sprint in any direction at any moment. It’s an awesome feeling.

Lateral Single-Leg Hops

Begin by standing on your right foot, standing sideways on the right side of the ladder, then hop through the ladder on your right foot.

Once you reach the end of the ladder, turn around, then hop back. Switch sides and repeat. Tips! I love to start with a strong side first. You can do reps with less strong side twice than the strong one. Two birds in one stone, agility, and balance in one go.

Balancing on one leg and hopping through the ladder took some getting used to. My first few tries were shaky, but I focused on keeping my core tight, and now it’s one of my go-to drills.

Frequently Asked Questions About Agility Ladder Drills

I know that you have more questions about agility ladder training. Let me try to address some of them.

How long should I do agility drills?

Agility drills don’t require a lot of time to be effective. Aim for 10-15 minutes per session, 2-3 times a week. This will allow you to build coordination and speed without overloading your muscles.

Do I need to be an advanced runner to start agility training?

Not at all! Agility drills are adaptable for runners of all levels. Beginners can start with simple footwork patterns to build a foundation, while advanced runners can add speed and complexity to their drills.

What type of surface is best for agility ladder drills?

A flat, non-slip surface is ideal for agility ladder drills. Grass, turf, or a gym floor are all great options that provide good grip and reduce the risk of slipping. Avoid uneven or hard surfaces like concrete, as they can increase the risk of injury.

Share Your Agility Training Tips!

Agility ladder drills can add a whole new dimension to your running routine, and every runner’s experience is unique. Have you found a favorite agility drill that’s boosted your speed or helped you stay injury-free? Maybe you have a tip for mastering tricky footwork?

Your insights could inspire and help other runners looking to take their agility training to the next level!

Looking for the best agility ladder drills? Then you’ve come to the right place.

When I first heard about agility drills, I thought it was all about speed. But as I got into it, I quickly learned that agility is about much more than just running fast—it’s the ability to quickly change direction with control and precision.

I still remember my first agility ladder workout. I stumbled through it like a toddler learning to walk!

But with some persistence, I began to feel more coordinated and nimble, especially on those tricky trail runs where dodging rocks and roots is a must.

Today, I’m excited to share my go-to agility ladder workout with you. I’ll also why you should add agility drills to your training program, as well as how to get started.

Let’s get to it.

What Agility Ladder Drills Training?

Agility means switching direction swiftly and smoothly without losing your momentum, and that’s precisely what these ladder drills are all about.

For runners, this translates into better control over your foot placement, improved stride efficiency, and enhanced stability—skills that can help you become faster and more injury-resistant on the road or trail.

The quickest way to improve your multidirectional speed is by performing an agility ladder. These drills are exercises that help you improve your footwork, coordination, and overall agility by having you move through a ladder laid flat on the ground.

While popular in sports like football and basketball, these drills are also incredibly useful for us runners.

What’s An Agility Ladder

The agility ladder is this super handy piece of equipment that’s around 10 yards long. I snagged mine on Amazon, though you can easily DIY one with tape and sticks (more on this later).

Typical agility ladder exercises include skipping through runs, sideways shuffles, and other movements performed up and down the ladder. These exercises help to strengthen your muscles, ligaments, joints, and tendons while improving cardiovascular power, coordination, and focus.

Why Should Runners Do Agility Ladder Drills?

You might think agility ladders are just for other sports, but runners can reap huge benefits too

Here are some of the benefits to keep in mind:

Improved Neuromuscular Coordination

Agility drills help train the nervous system to coordinate with muscles more efficiently. Research found that agility training enhances neuromuscular coordination, leading to quicker reaction times and smoother transitions during movement.

For runners, this means better control over your foot placement, helping you maintain balance and adapt to different terrains more easily.

Enhanced Running Economy and Speed

According to research, agility training can contribute to running economy by improving stride efficiency. Runners who perform agility drills regularly are better able to control their body movements, which can help conserve energy during long-distance runs.

Reduced Injury Risk

Agility training enhances balance and proprioception (your body’s awareness of where it is in space). A study from the American Journal of Sports Medicine indicates that improved proprioception and balance from agility exercises can reduce the risk of injuries in athletes, including runners.

When your body responds more efficiently to uneven surfaces or quick shifts in terrain, you’re less likely to suffer from ankle sprains, missteps, or falls

For more on the history as well as proven benefits of ladder drills, check the following pages:

How To Create Your Agility Ladder

One weekend, I decided to make a DIY agility ladder. I bought some duct tape and used paint-stirring sticks for the rungs. It took me about an hour to measure and tape everything down in the garage, but it turned out great.

If you’re feeling crafty, give it a try. It’s a cool project, and it feels more personal when training with something you made.

Here’s what you’ll need to get started::

  • Two rolls of duct tape—or at least 25 to 30 feet.
  • A pair of scissors
  • 10 Paint-stirring sticks. Get the big ones, which are roughly 20 inches long.  You can get them for free at the paint counter at Home Depot.
  •  A measuring tape.

Next, you only need a few minutes to put this whole project together.

Too much to handle? You can always draw it on the floor or use scotch tape if you’re working out indoors. The key is just to get started.

Agility Ladder Dimensions

As for dimensions, the rungs are often spaced 18 inches apart, forming boxes that are 20 inches wide.

Agility ladders are roughly 10 yards long and come in five-yard sections.

Just remember to leave at least 16 inches between each rung.

You can also join multiple sections to create ladders longer than ten yards. It’s up to you.

This YouTube Tutorial shows you exactly how to put everything together.

Starting Agility Ladder Exercises 

The first time I tried an agility ladder, I was so eager to start that I jumped right into it and ended up tripping over myself.

Here’s my advice: take it slow at first! Walk through the ladder to get the hang of it, then slowly build up your speed. I still laugh when I remember how clumsy I was in the beginning.

Here are a few steps to help you get started:

  1. Set Up the Ladder: Lay your agility ladder in a flat, open space. You can create a DIY version using chalk or tape if you don’t have one.
  2. Warm-Up: Before jumping into agility drills, warm up for 5-10 minutes. Jogging in place, dynamic stretches like lunges and leg swings, or a light jog around the block will help get your muscles ready for the more intense movements.
  3. Start Slow: If you’re new to agility drills, walk through each drill slowly to get a feel for the movements. Focus on proper form before trying to speed things up.
  4. Build Up Speed: Once you’re comfortable with the form, increase the speed of the drills. You aim to move quickly through the ladder while maintaining control and precision.

Top 9 Speed & Agility Ladder Drills For Runners

Here are nine of my favorite agility ladder drills, designed to help you improve footwork, speed, and coordination. These drills are perfect for runners of all levels.

To get the most out of agility drills, aim to do them at least twice a week. You can include them as part of your warm-up or cool-down after a run, or dedicate specific workouts to agility training. Start with 30 seconds to 1 minute per drill, and as you progress, you can increase the intensity or add more complex drills to your routine.

Ladder Linear Speed Drill

Begin this basic drill behind the ladder. Then, run down the center of the ladder, with each foot coming in contact with the boxes.

Next, turn around and run back to the starting position. Ensure to reduce the time your feet are in contact with the ground.

This is the drill that clicked for me. It’s simple but effective. The first time I did it right, I felt this rush of satisfaction seeing myself move quicker through each box.

High Knees Agility Ladder

Begin by stepping into the first box with both feet, then run forward with high knees, lifting your knees to waist level, through the entire length of the ladder.

Bend your arms at 90 degrees and swing them back and forth to generate momentum.

Last up, turn around and sprint to the starting point.

I like to imagine I’m stomping grapes when I do this one—lifting my knees high while keeping my arms pumping. It’s funny, but that mental image helped me get the rhythm down!

Lateral Agility Quick Steps

While standing with the agility ladder on your right, start sprinting laterally through the agility ladder by lifting your right foot ankle high and into the first box as quickly as you can, then follow it immediately with your left foot, moving diagonally forward one box until you reach the end of the ladder.

Speed requires stability in your ankle. Protect your ankle by landing safely with balls of your feet with toes pointing up.

The first time I nailed this drill, I felt like an athlete, darting side to side with quick, sharp movements. It’s amazing how these drills can make everyday activities feel easier, like dodging through crowds or avoiding puddles.

Carioca Agility Ladder Drill

Begin by standing on the right side of the agility ladder, then step sideways with your lead foot into the first box, then cross-step your rear foot behind your lead into the second box.

Continue moving laterally across the ladder facing one direction while focusing on quick hip rotation and fast footwork. Then repeat in the opposite direction.

It’s like dancing! This drill reminds me of doing the grapevine dance step in school gym class. I still trip up occasionally, but that’s part of the fun—getting better each time.

In & Out Ladder Drill

Begin with your feet hip-width apart at the bottom of the agility ladder.

Next, hop into the first box, landing with both feet in the center.

Then, hop forward to the second box, spreading your legs and landing so both feet are outside the agility ladder, then jump to the third box, bringing your feet back to the middle position.

Continue down the entire length of the ladder, then hop backward following the same pattern.

This one made me realize how much coordination matters. I started slow, focusing on getting each step right, and as I sped up, it felt like my feet were learning a new dance.

Ickey Shuffle Speed Ladder Drill

Start on the left side of the agility ladder, then take a lateral step to the right with your right foot into the first box, then immediately follow it with your left foot.

Step laterally to the left side of the ladder with your left foot, and move your right foot to the next box.

Next, bring your left foot to meet your right, then step laterally to your right side of the speed ladder, and move your left to the next box in front of you.

Continue down the entire length of the ladder, then perform the same drill backward.

I love this drill because it feels like a rhythm challenge. When you get into a groove, it’s like you’re shuffling to a beat only you can hear.

Two-footed Forward/Backward Jumps Agility Drill

Stand facing the agility ladder. Next, jump into the second box, then jump backward to the first box, then jump again forward to the third box, then back again to the second box.

Keep jumping back and forth until you have gone the length of the entire ladder, then turn back and repeat.

Make sure to stay up on the ball of your feet the entire time.

And never forget, technique comes first, speed later. You can always add more speed easily by time. But to fix technique and alignment takes forever.

Talk about a leg burner! This drill helped me build explosive strength and quick reflexes. At first, I was a bit wobbly, but over time, I could feel my legs getting more powerful and stable.

Lateral Shuffle Speed Ladder Drill

Stand with your feet a little wider than hip-width to the right side of the agility ladder, then step sideways with your left foot into the first box, follow it right away with your right foot.

Next, step sideways with your left foot into the second box then bring your right foot into that box.

Make sure to move through the entire length of the ladder touching both feet in each box, while keeping your chest up, back straight and eyes gazing straight ahead of you the entire time.

Repeat the sequence in the other direction to complete one rep.

This made me realize the importance of keeping a low center of gravity. I’d crouch slightly, and it felt like I was ready to sprint in any direction at any moment. It’s an awesome feeling.

Lateral Single-Leg Hops

Begin by standing on your right foot, standing sideways on the right side of the ladder, then hop through the ladder on your right foot.

Once you reach the end of the ladder, turn around, then hop back. Switch sides and repeat. Tips! I love to start with a strong side first. You can do reps with less strong side twice than the strong one. Two birds in one stone, agility, and balance in one go.

Balancing on one leg and hopping through the ladder took some getting used to. My first few tries were shaky, but I focused on keeping my core tight, and now it’s one of my go-to drills.

Frequently Asked Questions About Agility Ladder Drills

I know that you have more questions about agility ladder training. Let me try to address some of them.

How long should I do agility drills?

Agility drills don’t require a lot of time to be effective. Aim for 10-15 minutes per session, 2-3 times a week. This will allow you to build coordination and speed without overloading your muscles.

Do I need to be an advanced runner to start agility training?

Not at all! Agility drills are adaptable for runners of all levels. Beginners can start with simple footwork patterns to build a foundation, while advanced runners can add speed and complexity to their drills.

What type of surface is best for agility ladder drills?

A flat, non-slip surface is ideal for agility ladder drills. Grass, turf, or a gym floor are all great options that provide good grip and reduce the risk of slipping. Avoid uneven or hard surfaces like concrete, as they can increase the risk of injury.

Share Your Agility Training Tips!

Agility ladder drills can add a whole new dimension to your running routine, and every runner’s experience is unique. Have you found a favorite agility drill that’s boosted your speed or helped you stay injury-free? Maybe you have a tip for mastering tricky footwork?

Your insights could inspire and help other runners looking to take their agility training to the next level!

Speed Training 101: Top 7 Drills for Faster Runners

by
athlete doing Speed Drills

Do you ever feel the need for speed? If you’re yearning to kick up the tempo and leave a trail of dust in your wake, then you’re in for a treat. Let me introduce you to the game-changer that transformed my running game: running drills for speed.

Picture this: I was in the midst of my Insanity DVD workout program, sweating buckets and pushing my limits. Little did I know that buried within this intense regimen were the secret ingredients to unlock my true athletic potential. Running drills emerged from the shadows and captivated my attention. Curiosity sparked, and I delved into the world of speed-enhancing exercises.

Let me tell you, my friend, the results were nothing short of phenomenal. Not only did my speed skyrocket, but my entire running form underwent a remarkable transformation. It was as if I had unlocked a hidden power within myself, propelling me forward with newfound agility and grace.

Nowadays, I make it a point to incorporate these drills into my regular cross-training routine. And here’s the best part: you don’t need to be a lightning-fast sprinter or spend endless hours on the track to benefit from them. I’m just an average runner with aspirations of becoming better than average, and these drills have become my secret weapon.

Get ready to break free from your limitations and sprint towards greatness. Are you ready to step up your running game? The starting line awaits you. Let’s do this!

The Speed Drills Routine For Runners

Whether you’re craving that extra burst of speed or simply seeking a fresh twist for your training regimen, incorporating a speed drill workout will be the game-changer you’ve been waiting for.

Imagine this: you’re out on the track, feeling the ground beneath your feet, ready to unleash your inner speed demon. As you dive into the world of speed drills, a whole new realm of possibilities opens up before you. And let me tell you, my friend, the benefits are nothing short of extraordinary.

Let’s dive into the advantages that await you when you embrace the power of running drills for speed:

  • Increased Range of Motion: Speed drills work wonders in enhancing the flexibility and range of motion in your joints. Picture your stride becoming more efficient, with each step covering more ground effortlessly.
  • Quick Feet and Explosive Power: We all know that lightning-fast footwork can make all the difference, whether you’re sprinting towards the finish line or evading opponents on the sports field. Speed drills are your secret weapon to developing that explosive power and lightning-quick feet. Trust me, these skills will transcend beyond running and elevate your performance in other sports as well.
  • Perfecting Your Form: Each drill in your speed workout places a special emphasis on specific aspects of proper running form. It’s like fine-tuning the intricate gears of a well-oiled machine. By incorporating these drills into your routine, your body becomes intimately familiar with the movements required for optimal running mechanics.

How Long Do Speed Drills Take?

Now, you might be wondering, “Will I need to carve out hours from my busy schedule for these drills?” Fear not! Most speed drill workouts can be completed in just 30 to 40 minutes.

They are incredibly convenient and require minimal equipment. So whether you find yourself at a local track, a neighborhood park, or even in the comfort of your own home, these drills can be seamlessly incorporated into your routine.

How & When to do Speed Drills

Are you ready to dive into the exhilarating world of speed drills? Let’s talk about how and when to incorporate these drills into your training regimen to maximize their effectiveness and keep you in top form.

First things first, you have a couple of options when it comes to integrating speed drills into your routine. If you’re already engaging in interval training, you can seamlessly weave these drills into your existing workouts. However, if you haven’t explored the world of cross-training (and trust me, you should), then I suggest adding the drills to the end of your running sessions.

Now, timing is everything. As a general rule of thumb, it’s best to perform speed drills after your easier workouts when you’re feeling fresh and still have some pep in your step. You don’t want to attempt these drills after a grueling, energy-draining run when your legs are begging for mercy.

To ensure optimal results, aim to incorporate speed drills into your routine twice a week on a regular basis. Give yourself at least two recovery days between sessions to allow your body to adapt and reap the benefits of the training. Consistency is key here, my friend. Stay committed to this schedule, and you’ll soon witness remarkable progress.

Now, let’s talk about the drills themselves. The recommended sequence consists of seven exercises carefully curated to target various aspects of your speed and running mechanics. I encourage you to go through the entire sequence at least twice to truly benefit from each drill’s unique contribution. If you find yourself with some extra time and a burning desire to push your limits, go ahead and repeat the sequence three times. The choice is yours!

Safety is paramount, my friend. To protect your precious joints and minimize the risk of injury, I strongly advise you to perform these drills on a soft surface. Seek out the infield of a track or a rubberized track if possible. Remember, we want to unleash your speed and power while keeping you safe and sound.

Before you embark on your exhilarating speed drill session, it’s crucial to properly warm up your body. Begin with a slow 5-minute jog to get your blood flowing and your muscles awakened. Then, transition into 10 minutes of dynamic stretches, as demonstrated in the routine provided. This warm-up will prepare your body for the explosive movements to come, priming you for an extraordinary training experience.

Top 7 Drills to Run Faster

1.     Bounding

This drill consists of an exaggerated running movement focusing on foot push-off and airtime.

It’s ideal for both increasing lower body power and single-leg stability during forward running motion.

This drill is essential for keeping proper running form—especially when fatigue starts to set in.

Proper Form

Begin this drill by jogging in one direction while keeping your head level and torso upright.

After progressing a few feet, start bounding by pushing off with one foot and bringing the other one forward.

Focus on achieving an explosive leap and a fast cadence.

Perform at least five to eight 50-meter reps.

2.    Butt Kicks

Butt kicks mainly target the hamstrings and stretch the quads.

This speed drill emphasizes the recovery part of the running gait and can also help you boost leg turnover cadence.

Proper Form

https://youtu.be/UfCH8LMmLH8

While running in place and with your thighs locked in a neutral position, kick your leg up to the butt, letting your heel make contact with the glute on each stride.

If you can’t reach your heels up to your glutes, aim to boost your dynamic range of motion.

To keep good form, keep the rest of your body as steady as possible and focus on a smooth, and fast action.

Perform at least three sets of 25 kicks with each leg.

3.    High Knees

This move improves knee lift by increasing speed and leg drive, targeting the hip flexors.

Adding power and speed to your hip flexor can also help prevent plantar fasciitis, Achilles issues, and other troubles.

Proper Form

Stand straight, with your feet shoulder-width apart, your arms hanging down by your sides and gazing straight ahead.

While keeping a slight forward lean from the ankles, alternate jumping from one foot to the other, aiming to raise your knees as high as possible.

4.    Running Backwards

Running backward strengthens both the glutes and the hamstrings.

This move also activates the muscles of the core and lower back.

Proper Form

Do your best to replicate the typical forward running motion while moving backward.

Maintain a normal running form while keeping your head up and back straight.

Push off with your forefoot and swing your arms to the side.

Increase your speed as you become more skillful.

Do at least five sets of 50 meters.

5.    Grapevines

Also known as karaoke, this exercise increases hip and leg mobility.

It’s also vital for developing footwork, balance, coordination and lateral speed, and strength.

Proper Form

Start by standing upright while facing forward, then step out to your right side on your right foot.

Follow the right leg with the left leg, placing it behind the right.

Repeat this step to the right again, but this time bring the left foot in front of the right one instead of behind.

Alternate crossing the left foot behind and in front of the right foot.

Keeping a fluid movement with your arms is the key to maintaining balance.

Stay on the ball of your foot or the forefoot throughout the entire motion.

Repeat the exercise in the other direction, letting the left leg lead and alternating putting the right foot behind and in front.

6.    Straight-Leg Shuffles

Straight-Leg Shuffles shorten ground contact and reduce the braking effect typically found in runners who overstride.

It also stimulates neuromuscular timing for fast cadence running

Proper Form

Begin bounding forward with a fast cadence, keeping your legs straight, your torso upright, and your ankles dorsiflexed the entire time.

Focus on driving your foot down, then allowing it to spring back up off the ground without lifting the knees.

Do at least three 50-meter reps.

7.    Ankling

Ankling helps develop correct foot-strike mechanics.

This increases coordination, efficiency, and speed.

Proper Form

Stand straight, with your feet shoulder-width apart.

Using a fast, very short stride, move forward taking small steps and landing on the balls of your feet.

As your feet strike the ground, be sure to use the ball of your feet to take your body to the next step.

Keep your steps as short and quick as possible, with a minimum knee lift.

Imagine yourself running on hot coals – the goal is to spend minimal time on the ground.

Running Drills for Speed  – The Conclusion

Add these speed drills to your training program as soon as you can. The speed of implementation will be the key to your success.

Feel free to leave your comments and questions below, and as always, thanks for stopping by. Keep running strong!

David D.