The speed ladder has been one of the most utilized tools within a strength and conditioning program over (at least) the last 20 years. Often touted as a way to improve “foot speed”, “quickness”, and “agility”, ladder drills are prescribed on days with a speed emphasis. But do they really help train some of these qualities?
A recent systematic review done by the International Journal of Sports Medicine found that “claims that agility ladders improve agility and other physical skills is premature, given the nature and quality of existing research”. Another study done by the Journal of Human Kinetics showed no difference between the speed ladder group and control group for youth soccer players as it pertains to improving sprint, agility, and dribbling performance.
These results make sense as force is produced at the hip, not the foot/ankle. Choppy ladder drills don’t teach you to strike the ground harder. To improve sprint performance, a good combination of strength and sprint training will do. So where can the speed ladder fit in training? I still believe it’s a useful tool at one specific point in a training session: the warm-up.
One, the movements can go in a variety of directions: forward, lateral, side to side, backwards. This can allow you to get somewhat multidirectional the same way sport is multidirectional. Two, it takes some coordination and thinking to complete the drills. Getting the mind going at the beginning of the day should never be overlooked. Finally, you’re obviously going to get the heart rate and core body temperature raised. These are the very basis of a good warm-up. Below are some of the drills I have prescribed recently with the speed ladder warm up.
1 Foot Every Hole
Forward 2 In/2 Out
Lateral In/Out
Icky Shuffle
Backwards Single Foot Hops
Ali Shuffle
Forward Single Leg Jab
References
1. Alfonso, J., Da Costa, I. T., Camoes, M., Silva, A., Lima, R. F., Milheiro, A., . . . Clemente, F. M. (2020). The Effects of Agility Ladders on Performance: A Systematic Review. International Journal of Sports Medicine, 41(11), 720-728.
2. Padron-Cabo, A., Ray, E., Kalen, A., & Costa, P. B. (2020). Effects of Training with an Agility Ladder on Sprint, Agility, and Dribbling Performance in Youth Soccer Players. Journal of Human Kinetics, 73, 219-228.
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(Image from Forza/ Networldsports.com)
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