Football · Fitness & agility · Dribbling & 1v1

Agility ladder to ball

Quick footwork through a ladder, then a pass to control and dribble through the gate the server calls, in short bursts with full rest.

P1P2P3S
Start / 4
Time
12 min
Players
3–8
Age
U11+
Area
30 × 20 m
Equipment
1 agility ladder4 cones6 balls

Setup

  1. An agility ladder (or cones 50 cm apart) on the ground; players queue at the start.
  2. S stands 8 m past the ladder, off to one side, with the balls.
  3. Two cone gates 10 m past the ladder, one left and one right.

How it runs

  1. P1 runs a footwork pattern through the ladder; two feet in each square, in-and-out, or side steps.
  2. As P1 comes out, S passes and calls a gate; P1 controls towards it and dribbles through, then returns the ball to S.
  3. Each rep is about 10 s of work and 40–50 s of rest while the line goes. 3 sets of 4 reps, 2 min between sets.
  4. Change the ladder pattern every set.

Coaching points

  • Light, quick feet on the balls of the feet; drive the arms.
  • Head up as you leave the ladder. Look at S.
  • First touch out of your feet, towards the called gate.
  • Quality first. Slow down if you are stepping on the ladder.

Common mistakes

  • Looking at the feet coming out of the ladder and missing the call.
  • Heavy, flat-footed steps.
  • First touch going backwards or under the body.

Say it: “Quick feet, head up, touch to the gate.”

Make it harder

  • S calls the gate late, as the pass is played.
  • A defender starts at the gates and closes P1 down.

Make it easier

  • Simple patterns only, one foot in each square.
  • S throws the ball for P1 to control.

Pairs well with

Reviewed by the Sportdify coaching team.