ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Agility Ladder - Improve Your Speed And Agility Exercises

Updated on August 8, 2010
Tanzanian team at the Sports and Science training. Image by Coca-Cola South Africa
Tanzanian team at the Sports and Science training. Image by Coca-Cola South Africa

What is an agility ladder?

Do you even know what an agility ladder is? I do not mean one you lean up beside the house to perform house repairs. The ladder we are referring to would be the one that strength coaches similar to me apply for athletic performance. The agility ladder looks just like a ladder in its outline but it can be built of plastic and a material similar to rope It is crafted from this stuff so you'll be able to arrange it flat over the ground in order to complete speed agility and quickness workout routines.

The purpose

The primary purpose for this agility ladder plan would be to promote a wide range of special foot and movement patterns. These actions become second nature, and so the body is in a position to immediately act in response to the different angles necessary. You'll be able to perfect your quickness by repeating the movements in training and the agility ladder is a practical device in a good agility plan.


Visit Agility Ladder - workouts, exercises and help on choosing an agility ladder for yourself!

The awesomeness of agility ladder

The awesome feature about performing this sort of agility ladder workout drills is that you are able to do them just about wherever you've got a small smooth open place. Your front yard, a playground, and the local high school football playing field all work as good locations to implement the benefit of these kind of work outs. You are able to develop your footwork along with hand and eye coordination through performing high-knee runs, shuffles, in addition to bounding workouts all through the rungs in the ladder. Most of these drills ought to be executed using appropriate running mechanics along with form. They ought to also be done in an intense fashion to accomplish the full benefit. Agility ladder workouts are excellent and you'll be able to pretty much replicate them in any number of ways to execute both foot speed workouts and agility ladder routines. For those who have a reasonably long driveway or court and you do not want to spend the cash to get a ladder then you can merely build your own with a bit of colored duct tape which you obtain at your local hardware store! Should you go this way ensure that the ladder is not less than 5 yards long.

Agility ladder workouts

You will discover more than 20 distinct quickness work outs that could be used with an agility ladder and all of them help improve fast twitch muscle groups. The workouts range from lateral movement side steps, to front steps including staggered movement. All workouts require swift and explosive actions. These movements are what are behind the development of your fast twitch muscle fibers.

Speed training with agility ladder

Even a track participant will gain from this type of workout. The track participant will be able to get out of the blocks faster which translates into fast race times. The best training program for quickness will consist of an agility ladder, but also some overall speed and agility training, sound nutrition and diet, as well as appropriate core training to get the most out of the athlete's results.

Intermediate Drills

You'll get a quick feel of what genuine cardio is like when it comes to this form of exercise! Upgrade your performance now. Step up your training program to have the outcome you want.


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)