7 Minute Speed Ladder Workout For Boxing Footwork Training

One of the most important fundamentals when it comes to fighting is footwork. Everything in fighting revolves around proper footwork. One of the best pieces of fitness equipment that a fighter can own to help them improve their boxing footwork is a speed ladder. A speed ladder allows you to work, not only on your footwork, but also on your coordination, timing, and fast-twitch movements.

Here, FightCamp Trainer Jess Evans takes us through a 7-minute speed ladder workout. Jess prefers to use this routine as a warm-up, but you can use it as a full, standalone workout as well.

7-Minute Speed Ladder Workout

For this workout, you will need a speed or agility ladder. You’ll complete a total of three (3) 2-minute rounds with 20 seconds of rest in between each round.

Fast Feet

• Start standing behind the agility ladder

• Lead off by stepping with your left leg

• Step both feet in between each rung

• Keeping your arms at 90-degrees, pump them to increase your tempo

• Continue down the entire ladder

• Turn around and head back down the ladder, this time leading with your right leg

In/Outs

• Start standing behind the agility ladder

• Lead off by stepping with your right leg outside of the first rung (to the right side)

• Immediately step with your left leg outside of the first rung (to the left side)

• Next, step inside the following rung with your right leg

• Consecutively step your left leg inside the same rung as your right leg

• Step outside the next rung with your right leg while simultaneously following up with your left leg

• Continue this pattern (out, out, in, in) down the ladder

• Turn around and lead off with your left leg back down the ladder

One Foot Hops

• Start off balancing on your right leg behind your ladder

• Hop on one foot in between each rung down the ladder

• Turn around

• Continue back down the ladder on the same leg

• Turn around and perform left leg hops down and back on the ladder

Lateral In/Outs

• Start standing to the side of your ladder with your shoulders parallel to the ladder

• Lead off by stepping with your inside leg in between the first and second rungs

• Immediately step your other leg in between the same rungs

• Next, step your leadoff leg outside the second and third rungs

• Directly after doing so, step your opposite leg outside the same rungs

• Continue this pattern down the ladder

• Once finished, return down ladder facing the same direction

Scissor Switch

• Start off on the side of your ladder with your shoulders parallel to the ladder

  • Your legs should be in a split stance with your inside leg starting in the first square between the rungs and your outside leg outside of the ladder

• Laterally hop down the ladder

• As you jump, your legs will alternate

  • Your inside leg is now outside of the ladder

  • Your outside leg is now between the following two rungs

• Continue scissor switching lateral hops down the ladder

• Return back down the ladder facing the same direction

Step In + Jab

• Start off in your boxing stance to the side of your agility ladder with your shoulders parallel to the ladder

• Step inside the first box with your lead leg while simultaneously throwing a jab

• As soon as you throw your jab, step back outside the ladder and return your hand back to a defensive position

• Laterally step towards your lead side with both legs

  • Your step should only be as far as the next rung

• Continue this pattern down the ladder

• Return down the ladder stepping towards your rear side

Rest (20 seconds)

Repeat 2x

Bonus Challenge

For an added challenge, during the final round, attempt to work up and down the ladder facing the same direction as opposed to turning around. This means the forward-facing patterns will be performed forward on the way down and then backward on the way back.

Repetition Is Mastery

This is a quick workout that introduces you to a few basic speed ladder drills to help you hone your boxing footwork. Over time as you progress, you can advance the movement patterns to more complicated drills. The goal is to stay light on your feet and to practice rhythm and timing. Repetition is the key to success.

Train Like a Fighter

Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”