This ladder drill is great for building speed and agility in the lower body. Heavy duty resistance bands add a strength component to the exercise. As you travel down the ladder, the bands will elongate, making the footwork harder to perform.

Begin by selecting the desired resistance band. Anchor the band to any stationary apparatus (e.g. pole). The bands can be anchored high, low, or level with your waist. The directional forces applied during the drill will differ with each variation in height.

Next, secure the bands around your waist. You can also use the bands as a shoulder harness (Note: This only works for forward and backward ladder drills). Work your way down the agility ladder as quickly as possible. Add difficulty to the drill by returning to the starting point in the reverse direction.