Speed Ladder Drills for Basketball Players

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20 Speed Ladder Drills

for Basketball Players

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Stronger Team, LLC 20 SPEED LADDER DRILLS FOR BASKETBALL PLAYERS

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Contents

Below is a list of Speed Ladder drills for basketball players of all ages and levels. The Speed Ladder is a great

tool that can be used to promote coordination, footwork, and body awareness. We primarily incorporate these

drills into our warm-up as they get players mentally focused and get their feet moving! Each of these drills can

be performed individually or in a group setting with an entire team. It is recommended to start at a slow and

comfortable pace and then increase speed as proficiency improves.

1. 2 Feet In, 1 Foot Out

2. 2 Feet In, 2 Feet Out

3. Lateral 2 Feet In, 2 Feet Out

4. Scissor Jumps

5. Hopscotch

6. Tail Whips

7. Front Tail Whips

8. Lateral Tail Whips

9. Ski Jumps

10.90 Degree Jumps

11.Chimney Jumps

12.Foot Fire

13.Single Leg Jumps (Forward / Backward)

14.Single Leg Lateral Jumps (Left / Right)

15.Single Leg 90 Degree Jumps

16.Single Leg Jump Balance and Reach

17.Single Leg Vertical Jumps

18.Single Leg Lateral Vertical Jumps

19.Single Leg 2 Up / 1 Back

20.Step Back Drill


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2 Feet In, 2 Feet Out

Move forward through the ladder placing two feet inside each box, then one foot outside each box.The second foot that steps out is stepping right back in.


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Lateral 2 Feet In, 2 Feet Out

Moving laterally, alternate your steps placing two feet in each box, then two feet out of each box. Ifyoure moving to the left, then your left foot should lead the footwork.


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Scissor Jumps

Start with one foot inside the box and one foot outside the box. Moving laterally, jump and switch yourfeet in the air moving to the next box. Your feet will switch once youve landed in the next box.


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Hopscotch

Start with both feet in the box and jump forward so that the right foot lands outside the next box. Jumpback into the next box with both feet then back out to the other side with the left foot.


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Tail Whips

Alternate your steps and move forward through the ladder with only the right foot hitting inside the boxonce, and then the left foot touching outside the box alternating a touch on the left and right side ofthe ladder. The left foot should whip around the back of the right foot. It is important to focus ontwisting the hips and staying in the middle of the ladder for the entire drill. Make sure to do both sides.


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Front Tail Whips

Alternate your steps and move forward through the ladder with only the right foot hitting inside the boxonce, and then the left foot touching outside the box alternating a touch on the left and right side ofthe ladder. The left foot should whip around the front of the right foot. It is important to focus ontwisting the hips and staying in the middle of the ladder for the entire drill. Make sure to do both sides.


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Lateral Tail Whips

Alternate your steps and move laterally through the ladder with only the right foot hitting inside thebox once, and the left foot touching outside the box alternating a touch on the top or bottom of theladder. Repeat with the right foot hitting inside the box.


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Ski Jumps

Start with one foot in the box and one foot outside the box. Jump forward to the next box. The footthat was in the box originally is now outside the box. The foot that was outside the box is now inside.


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90 Degree Jumps

Start with both feet in the first box with remaining boxes to your right. Jump out of the box turning 90degrees so that the ladder is now beside you. Quickly jump into the next box turning 90 degrees sonow the ladder is on your left. Proceed in this fashion through each box.


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Chimney Jumps

Jump up and into each box, going for height and accuracy. Pull knees up towards your chest for eachjump.


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Foot Fire

Start with two feet outside of the ladder. Move up the ladder as fast as possible making sure both feettouch inside the box.


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Single Leg Jumps (Forward / Backward)

Jump side to side through the ladder on one leg moving forward to each box. At the end of the ladder,do the same moving backwards.


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Single Leg Lateral Jumps (Left / Right)

Jump forward and backwards on one leg moving laterally left through the ladder, then do the samemoving back to the right.


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Single Leg Jump Balance and Reach

Jump forward on one leg through the ladder. Jump forward to the next box landing on the same footin a balanced athletic stance, then, under control, bend down and touch the ground with both handswithout losing balance. Jump into the next box and repeat the same sequence.


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Single Leg Vertical Jumps

Start by facing the ladder and balancing on your left foot outside the left of the box. Jump into the boxthen outside to the opposite side of the box. Quickly jump back into the next box and then to the otherside.


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Single Leg Lateral Vertical Jumps

Start by balancing on your left foot outside the box. Jump into the box then outside to the oppositeside of the box. Quickly jump back into the next box and then to the other side.


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Single Leg 2 Up / 1 Back

Start by balancing on your left foot within the box. Jump forward skipping one box landing on thesame foot in a balanced athletic stance then quickly jumping back one box. Jump forward two boxesthen back one box through the entire ladder.


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Step Back Drill

Start by facing the ladder. Jump into a box with your right foot then immediately jump back out to youroriginal position. Land on two feet in an athletic position and have the hands ready to shoot.

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Speed Ladder Drills for Basketball Players

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