Football and soccer players have sworn by footwork drills for years, and the workouts are becoming popular in gyms and for home workouts. One easy way to join in the fun: buy or improvise an agility ladder.
You can improvise by chalking lines on a driveway or taking advantage of a chequered floor. There’s no strict rule for size, but 40cm squares are typical.
Drills involve stepping in and out of the boxes, aiming for speed and accuracy. Some would argue this is too limited to count as “agility”, but ladder drills can definitely help with focus and coordination, and use muscles involved in balance and core strength. The fast footwork means these drills also count as interval cardio. For a ladder-based workout, check out this one from Thrive.
Ladder Lunacy [Thrive with Jen Sinkler]