How to Train Athletically With a Speed Ladder

A speed ladder looks like a regular portable ladder, only thinner, and its used horizontally rather than in a vertical position. An efficient tool for athletic movement training, it improves an athlete's ability to decelerate, change direction and accelerate when responding to a stimulus, according to the National Strength and Conditioning Association. Agility training with a speed ladder enhances athletic performance through the execution of linear and lateral foot patterns within the rungs of the ladder. By focusing on body mechanics and ground reaction time, athletes improve their speed, motor skills and technical efficiency.

Instructions

  1. Movement Efficiency

    • 1

      Stay on the balls of your feet and use quick movements.

    • 2

      Recover fully between each repetition. Fatigue will negatively affect the speed of your movements. Regulate your breathing to ensure proper oxygen flow to your muscles. Inhale through your nose and exhale out of your mouth.

    • 3

      Swing your arms actively in rhythm with your lower body. This will improve the fundamental sprinting mechanics necessary for acceleration and top speed.

    Linear In In Out Out Pattern

    • 4

      Stretch the ladder taut and lay it flat on the ground. Stand above the first square with the ladder progressing straight ahead.

    • 5

      Step forward into the first box with your right foot, followed by your left. Bring both feet outside of the same box by stepping your right foot to the right of the box, then your left foot to the left of the box.

    • 6

      Move forward from the outside of the first box into the second box by stepping your right foot into the next box, followed by your left foot. Repeat this pattern by stepping both feet outside of the same box and forward into the next.

    • 7

      Keep a low center of gravity and your movements quick and rapid. Begin patterns slowly and increase your speed when you're comfortable performing them. When you reach the end of the ladder, rest by walking back to the start.

    • 8

      Perform three sets of this drill. Bring your heart rate down and your breathing back to normal before starting each repetition.

    Lateral In In Out Out Pattern

    • 9

      Position yourself sideways at the beginning of the ladder so your right foot leads.

    • 10

      Step laterally into the first square with your right foot, then bring in your left foot.

    • 11

      Step behind the same square with the right foot followed by the left.

    • 12

      Move sideways into the next square with the right foot, then bring in the left. Repeat the same pattern through the ladder by stepping behind the same square with both feet, then stepping to the right into the next square.

    • 13

      Face forward through the whole drill. Do not turn diagonally and externally rotate your leading hip. This will disengage the target hip abductor and adductor muscles.

    • 14

      Complete three sets of this drill. Perform repetitions traveling to your right and left, so you evenly train both sides.