Ladder Training For Speed And Agility

Agility is the skill of being nimble, being able to change direction quickly and respond decisively to a rapidly changing environment. According to the National Strength and Conditioning Association, the agility ladder helps improve neuromuscular coordination, or the relationship between the brain and muscle action. Some people are naturally more agile than others, but tailored exercise drills can improve reaction time and direction-changing speed, as well as strengthen muscles around knee and ankle joints to help protect against injury. The hopping and quick directional changes help prepare the ankles for unanticipated movements, such as tripping, so your body learns how to react to prevent injury.

Agility ladder training will increase speed, power, agility and coordination skills for better performance in any sport or in your personal workout. You can make ladder drills the main focus of your workout or perform them as part of a strength or cardio workout by weaving some of the ladder drills throughout your existing routine.

For each ladder drill, begin by learning the footwork pattern and then work at increasing the speed with which you put your feet down and get through the entire ladder. These drills help you increase the speed of your footwork.




Perform these agility ladder exercises either by alternating drills and repeating the entire routine several times or by focusing on one element during each workout--either speed, power or lateral motion. Whichever method you choose, you will see improvement in your performance by training with the agility ladder on a regular basis.