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.