An agility ladder is not like a typical ladder that you prop up against a wall. It is a similar in design but it is placed flat on the ground. It is made up of rope and flat rungs. The purpose of using them is to improve footwork. They are commonly used when training athletes. Unlike training with a jump rope, the agility ladder lets you move in different directions as well as allowing you to move your feet in complex patterns.
How to Train with an Agility Ladder
Using one is fairly simple. You decide on a specific foot pattern that you wish to use and run through the ladder as fast as possible. Stepping on a rung or falling out of the pattern means starting over. It sounds easy but I have tried it before and it is actually tough. However, it can be a lot of fun too, especially if you challenge other people.
Here is a sample video of how it works:
Benefits of Using an Agility Ladder
The primary benefits include improved speed, coordination, timing and balance. Although these seem like huge benefits for athletes, agility training can be beneficial for anyone. They are easy to set-up and store away. They can be used as a warm-up before your main workout or even as a substitute for jumping rope.
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Great post. Going to be implementing agility ladders in my boot camp next week.
Great article. The clients at the gym I work at love doing ladder workouts. I have found that it has helped out their coordination and balance tremendously! Thanks for the post.
The ladder is one of my favorites!
Challenging yourself to improve your time is a lot of fun and a hit with clients.
See? There are lots of things that we are going to use to stay fit, just put a little bit of creativity on how you will be going to have a drill on your own. Like now, it is my first time to saw a drill exercise that uses a ladder, at first I thought that the ladder is the “real” one..haha!
Looks like a nice way to get a good workout. A jump rope workout can provide similar benefits as well for someone like me who doesn’t have the space at home for an agility ladder.
Love your post. Using agility ladder seems like a fun and creative workout. Really a great exercise to achieve an amazing footwork strength and coordination.
We do this as part of the warm up for my Jujitsu class. We use a tennis ball though.
If you played hockey growing up, ladder drills are very similar to training with a puck or tennis ball.
For the hockey drill you kick the puck or ball back and forth between your skates/or feet as you go forward or side to side using the inside edge of your feet. You can do a step over version by using the outside of your right foot to kick the puck or ball from the left side back to the right, then use the outside of your left foot to kick it back over to the left.
For hockey it worked great for controlling a puck with your feet. In jujitsu it’s good for learning balance and coordination.
It’s a pretty good all-around workout for your legs too.
Ladder is my favourite too!
Agility ladders are simple to set up, yet have a profound impact if used CONSISTENTLY. As a Strength Coach, I work with Professional, Collegiate, and Amateur Athletes on a daily basis and the agility ladder is a staple in my agilty/speed routine.
The key to their overall effectiveness is consistency. Muscle memory is the name of the game! Thanks for the post!