Your #1 source for all things sports!

running-girl-silhouette Created with Sketch.
Cardio

Cardio articles

football-player Created with Sketch.
Sports

Sports articles

Shape Created with Sketch.
Exercise

Exercise articles

Shape Created with Sketch.
Stretching

Stretching articles

lifter Created with Sketch.
Equipment

Equipment articles

football-player Created with Sketch.

Homemade Agility Ladder

Static Agility Ladder

    If you do your workout in the same place every day, you can create a static agility ladder that doesn't move or relocate. This is probably the easiest kind to create. All you need to do is use chalk to draw two parallel lines that are 15 feet long and 18 inches apart. Draw cross-wise lines 15 to 20 inches apart, in between and along the length of the two 15-foot lines, to create the "rungs" of the ladder.

Mobile Agility Ladder

    If you change the location of your workout, you may want to create an agility ladder that can go anywhere you decide to work out: your parking lot, the park, the gym, or beach or anywhere else you can imagine. For making a mobile ladder, the best thing to use is twine or rope. Using the same dimensions, you wrap cross-lines with a thinner string. This often leaves "wings" on the ladder, which are cross-lines which extended beyond the two parallel base lines. If you want to make a cleaner ladder, you can use packing straps. Use these as the base lines and rope for the crosses. Fold the straps over the rope and either use a fabric glue or staple the crosses in place. Roll this up and place it in a backpack to go with you wherever you take workout gear.

Variation

    As mentioned above with the rope ladder, you may have wings extending on the crosses. This can actually improve the workout by giving you another line to jump over and challenge different footwork patterns. You an also raise these or make a step hurdle or runner. This is usually about eight to 18 inches off the ground. Make sure you use a material that gives in tension when raising these, so you don't trip easily.

    Adjusting the distances between ladder step crosses and the length of the ladder can greatly adjust your workout. Smaller steps demand more precise footwork, while larger steps require more power per step to move. The more steps, the more endurance you build.

About the Author

With more than 15 years of professional writing experience, Kimberlee finds it fun to take technical mumbo-jumbo and make it fun! Her first career was in financial services and insurance.

Try our awesome promobar!