Speed & Agility
Tempo Ladder and Ball
Improve foot speed and coordination
Speed & Agility
Football Fitness
Ball Mastery
Premium
Tempo Ladder and Ball is a 12-minute speed & agility drill for 2-16 players, suitable for Under 5 to Adults at beginner, intermediate, advanced level. You need balls, cones, ladder. Below you will find the objective, the set-up, how to run it, coaching points, common mistakes, progressions, regressions and variations.
Back to drill librarySpeed & Agility
Football Fitness
Ball Mastery
Technical Practice
Beginner
Intermediate
Advanced
Full Squad
Agility Kit
Foundation Phase
Youth Friendly
Adult Suitable
Tempo
Duration
12 min
Players
2-16
Pitch size
20 x 10 yards
Ability levels
Beginner / Intermediate / Advanced
Pitch diagram
Tempo Ladder and Ball — 2 gates — score by travelling through · 20 x 10 yards
Step 1 of 5Player works through the ladder pattern then accelerates to the ball.
- 1. Player works through the ladder pattern then accelerates to the ball.
- 2. They complete a dribble through two gates and jog back.
- 3. Full recovery between reps — quality over volume.
- 4. The clock starts the moment the first pass is played in.
- 5. The sequence must reach the end action inside eight seconds or the rep is void.
- Cones mark the area
- Cone gates to dribble / pass through
- Ball
- Agility ladder
- Solid arrow = pass, thick = shot, dashed = run / dribble
Objectives
- -Improve foot speed and coordination
- -Link quick feet straight into a football action
- -Keep work-to-rest ratios sensible
Setup
- 1A ladder with a ball station five yards beyond it in a 20 x 10 yards area.
- 2Set a visible timer or have an assistant count aloud from the side of the area.
- 3One ladder, balls at the far station.
Coaching instructions
- 1Player works through the ladder pattern then accelerates to the ball.
- 2They complete a dribble through two gates and jog back.
- 3Full recovery between reps — quality over volume.
- 4The clock starts the moment the first pass is played in.
- 5The sequence must reach the end action inside eight seconds or the rep is void.
Coaching points
- -Fast feet, quiet landings
- -Drive out of the last rung
- -Full recovery keeps the speed high
- -Pass with pace and intent — under-hit passes cost the clock
Common mistakes
- -Ladder work at jogging pace
- -No rest between reps
- -Slow, sideways passing that burns the clock
Where this drill fits
- More football speed & agility drills
- More football football fitness drills
- More football ball mastery drills
- football drills for U8s
- football drills for U10s
- football drills for U12s
- football drills for U14s
- football drills for U16s
- football drills for beginners
- Football session plans built around this theme