6 Speed Ladder Drills To Get More Done
In the past, this training tool has been described as a “form of punishment that forces the runners to fall flat on their face.” However, while this description may have been accurate in days gone by, it does a disservice to every athlete who uses it. Let’s take a quick look at the history.
They are thought to have been created in Ancient Greece. They were used at ancient Olympic games. The purpose of the game was to catch the runner as they raced past and throw them to the ground. After 4,000 years, they came into vogue during the 1980s.
What Are Agility Ladders?
They are not used for climbing but they are typically constructed similarly. However, they are not necessarily used in the same way because they’re not built for climbing, they’re built for footwork and are used on the surface of the ground. These are used to improve agility. It is different from its cousin, your regular stepping ladder.
Unlike their cousin, which is where you climb up a step and then work your way down, they are laid out in a row. These steps are flat and allow you to run from one to the next without slipping. Amateur trainers typically use them for speed training.
They are used by coaches, personal trainers, and athletes for speed and power training sessions. They are often used for plyometric drills. Many athletes find them effective training methods to be used as part of their training sessions. Their construction is usually made with adjustable rungs for resizing and is flexible enough to use them wherever you want.
They were used by Allyson Felix and, more recently, by Yohan Blake who moved the 100m world record from 10.11 to 9.69 seconds. Many people claim that it is a tool they only use as a way to warm up before a meeting. Even though this is true, it’s not the complete story.
Do agility ladders build muscle? They can be used to train the muscles around many joints as well as help athletes improve their overall running mechanics. It is a tool that should be utilized enthusiastically by every elite runner. Some examples of muscles that can benefit from it include the calves, quads, and glutes.
Since these muscles are used in nearly every movement, they can help to improve the body’s range of motion. At the same time, strength training also strengthens the deep abdominal muscles which, in turn, can help to improve posture.
Another area that many athletes neglect during their training is acceleration. When using it, an athlete can train his or her legs to run faster. This, in turn, makes acceleration easier and, therefore, helps an athlete to run more efficiently.
And, as previously mentioned, more efficient running means less pain and greater performance. It is important to note that runners should be well-rested and not dehydrated. It is also important to relax during runs.
The exercise should be easy and without stress. Most importantly, athletes should feel free to move around and raise their knees slightly. Mistakes are okay; athletes can make adjustments during training. By using a combination of weight training, strength training, and running form drills, athletes can improve their running performance and get into the ranks of the elite.
Why They Don’t Work
It may or may not work for you depending on what you’re looking to improve. For example, if you want to increase your speed for distance, using them is not a good way of doing it. It’s not going to greatly increase this kind of speed because the distance component of speed is not affected.
To increase this kind of speed, you need to increase your stride frequency and length. When you’re running for speed, you’re applying and using great force which is exerted into the ground. This does not happen when you’re on it. Consequently, when training with them, most people don’t know how to transition from foot speed to sprint speed.
No explosiveness or force is being driven into the ground as you would normally see from a sprinter. The reason for this is because of the bad habits formed from it. This is the reason why you need to know what your goals are and what you’re trying to improve in your body.
If you want to increase your actual speed then you need to do sprints, resistance training, hill sprinting, work on your mechanics, and use strength training to learn how to apply force to the ground.
What Are They Good For
It is good for any sports training that requires athletes to increase foot speed and strength, amplify endurance, improve power and coordination, and improve agility. They are good for toning legs and glutes, losing weight, increasing heart health, and are used by coaches, children, and people of all ages.
Its drills are effective for enhancing cognitive function during endurance sports, such as martial arts. When we are fighting in MMA we often operate on autopilot. We may look a bit different, we may be a bit faster, but we are still doing the same drills and techniques when using our muscles differently.
What sports are they good for? Sports that benefit from implementing the use of agility drills are combat sports, boxing, soccer, football, track and field, basketball, hockey, lacrosse, tennis, and many more sports requiring footwork training. They build confidence and footwork skills and can be used indoors and outdoors.
What Are The Benefits?
When you are looking to improve your agility, then they can be very beneficial. In sports, agility is an important aspect as it determines your speed. Improvement in agility results in improvement in speed and reaction time which in turn leads to better sports performance. However, they’re not restricted to sports.
They’re also hugely popular as a form of exercise. A common form of exercise used by many people is jogging. Now, you can imagine that you do not want to progress from the traditional walking exercise to running. You will be getting injured fairly soon. They offer a safe, comfortable, and fun way to improve your running abilities.
They are also popular in dance lessons. Dance instructors frequently place exercises on them for students to do. The reason for this is that they offer the same benefits as dance platforms or dance floors. In dance lessons, students often step on the dance platforms or dance floors. These platforms or dance floors are flat and allow you to carefully create movements when practicing dance forms and movements. You’ll find that they are a great alternative to dance platforms or dance floors.
Who Can Benefit From It
People who can benefit from them are personal trainers, coaches, athletes, and children. Personal trainers can use them to help their clients strengthen their joints, tendons, and ligaments. They can also help them increase their strength, speed, and agility, improve their balance, and overall mind and body coordination.
Coaches can train athletes to enhance their footwork skills, increase focus, boost cardio performance, and maintain a healthy weight for their age and height. It doesn’t matter which sport the athlete is a part of, it helps.
They’re great for people of all ages. Infants and babies benefit because they help them develop balance and coordination. Toddlers can benefit because they help them develop their gross motor skills.
When children start doing school, they are taught that gross motor skills improve writing, drawing, and handwriting. Although gross motor skills improve, it is not the only improvement your child can experience. If your child has a general lack of concentration, then they can help them improve their concentration. This is because they are laid out in a specific pattern. Students learn to follow the pattern to learn new movements.
There are also other advantages for children. For instance, it helps children learn and enforce time management. Children learn to manage time by practicing agility regularly as they simply run from one to the next.
Adults can also benefit from using them because they help with coordination, body movement, and body stabilization.
They are ideal for anyone who wants to improve and greatly increase body control and balance, leg strength and foot speed, coordination, and rhythm and coordination for higher performance levels can use them. You will also learn to change directions quickly and develop better acceleration and lateral speed.
How Does Agility Training Affect Your Brain?
The key to fighting is to combine speed with aggression. Although we may learn techniques faster, we cannot execute them as fast as a martial artist who runs the same drills. Their drills are great for training our cognitive function, which is what helps us achieve fast movements.
The benefits of faster reaction time are apparent in the first sentence. Faster movements are the result of our increased reaction time. We train our bodies to handle this faster reaction time with a speed drill.
Another option for you is Reflex and Reaction Training Pods. They’re great for improving your reaction time, fitness level, and your speed and agility.
Keeping Up The Speed Drill
When doing these speed drills, we increase our range of motion, which means we can use our muscles in different ways. This gives us a wider range of applications and better survival skills. Being able to perform multiple techniques in different body parts goes hand in hand with the ability to react quickly.
Increasing Our Range Of Motion
Increasing our range of motion requires focusing on small components. This focus helps us increase our range for the application of various techniques. We train our muscle memory to respond faster. This allows us to react more quickly with techniques that we practice.
As martial artists, we like to focus on power, speed, and strength. However, much of the development of our strength occurs during the recovery period after a workout. By focusing on proper technique during speed drills we can increase our strength faster than by trying to lift more heavy objects.
By focusing on technique we can develop strength in all areas of our body from beginner results to pro results.
Increase Cognitive Function
The ability to react quickly is an essential skill for fighting. However, the brain needs time to adjust to the new action. This is why these drills are so effective. They require the brain to readjust to the action by repeating the same action over and over. Our brain starts to recognize the new action quicker and we can react faster to the situation. The cognitive benefits remain after a workout.
Not every workout will improve your cognitive function. If 20 or 30 reps of push-ups do not improve your ability to understand a technique then you are not training your cognitive function. However, performing them regularly will improve your cognitive processing which improves your ability to respond fast in a stressful situation.
So when you’re training, go fast but stay focused, get it right, and increase your cognitive function, and you won’t just improve your reaction time, you will be able to put these techniques into action faster than any opponent.
How To Get Started
Their many positive effects just mean that they are great for almost anyone. However, you should only start practicing it if you have tried other exercises to improve your movement.
After that, you can begin practicing. The first step is to pick a place to start. Some people like to start on the larger ones which have multiple rungs and gradually progress to the smaller ones.
It is important to focus on specific goals and targets. You should also start slowly. If you jump right into it, you might injure yourself. Once you have your starting point, you should practice for 10-15 minutes every day.
In the first week, you should focus on learning the movements. You should look to see how your body movement changed as you progressed. As you learn the movement, you should look to make sure that your body adapts and retains the movement.
These first few weeks are usually the hardest as you lose your balance. You should push yourself, but make your goal for each session simple.
Does It Work?
If you’re into improving your speed training, they are not for that purpose, but they are great for increasing your foot speed and stamina. When working through one, your foot movement is quick and is used only for a short distance, its distance.
Two of the greatest benefits that can be gained from them are coordination and the ability to know where your body is positioned and your orientation, along with how you move your body.
Gaining control over your body is very important, especially as an athlete. It’s especially advantageous for a combat fighter. Using one is going to give you great body control, better footwork, and increase your coordination.
Another thing that you can learn from them is foot placement. Learning foot placement is key because it’s going to help you with your footwork no matter what your chosen sport is.
Even if you don’t have a coach, personal trainer, or training partner, it gives you feedback on your footwork. If you mess up during training, you’ll get very quick feedback for the mistakes you make. You can then coach yourself to improve.
This is similar to a jump rope. If you don’t do it right, you’ll get tripped up in the rope. If you don’t use correct footwork, then you’ll get tripped up just the same as a jump rope.
It’s one of the most efficient and economical training tools for advancing your coordination.
Depending on what you aim to accomplish in your training program, you’ll find it useful or you may not even need it. Either way, It’s great for when you want to change things up and for a more effective workout.
If you already have one, or you haven’t bought one yet because you’re not sure what kinds of exercises you can do with it, here are some drills for you if you like to try them out.
In BJJ, Muay Thai, Boxing, and MMA training, there is always room for improvement. Even more so for MMA since so much has changed. When grappling, you need to think about being as agile as possible. To have that type of body and shape, you need constant training. Of course, the easier said the better, as no one likes spending hours and hours training. However, we all need to do some kind of training to keep the body and mind in shape.
Training requires a specific mindset. You need to be focused on your goal, otherwise, it is easy to get distracted by other things. These exercise drills work with various parts of the body, making you focus on being agile. Start practicing them today and see how different you feel.
If you are looking to improve your agility then feel free to try out these.
What To Look For When Buying One
Here are some things to look for when you’re buying. Make sure that it has heavy-duty plastic rungs and strong nylon straps for indoor and outdoor use. A good add-on to have are adjustable nylon straps so you can adjust the rungs to your desired length.
You’ll want to make sure the rungs are not loose on the straps because when training, if your foot gets tangled up in one, you’ll move the rung out of place and not just the whole thing. This means that you’ll have to return it and the rung back in their places.
If this happens, you’ll be wasting time trying to get the rungs back in place and back where it was on the ground. Also, make sure that it is sturdy, lays flat on the ground, and that it’s the correct size you need.
Average Agility Ladder Size *Length Varies By Brand*
Make sure that it is lightweight and can easily be stored and packed away. One thing to note is that when you go to store it, the rungs may move out of place, and you’ll have to adjust them every time you use it. This is something you may want to consider.
Most should come with their carrying bag. Whether the carrying bag has shoulder sleeves or not depends on the manufacturer.
If you’re looking for one with stakes to keep it in place when training, some of them may come with stakes and some will not.
You can choose how many rungs you need, but they should mostly come in about 8, 12, or 20 rungs. If you want a longer one, then you can buy more than one and piece them together.
If you go the cheap route and buy from an unknown source instead of a brand-name product, you could end up with one made of breakable plastic that easily shatters.
Which agility ladder is best? The best recommended and used by professionals, coaches, and personal trainers is SKLZ due to its durability, thick nylon straps, and heavy-duty plastic center rungs. The Sklz brand also has a carrying bag with plenty of space for storage and stakes to keep it from moving when children are stepping/tripping on it.
If you want a more customizable brand, then give the SKLZ Agility Trainer Pro a go. It’s a trapezoid for multi-directional use to help improve your change of direction when you’re in the game.
Another excellent brand you can buy is ALPHAWORX.
**For metal cleat wearers: ALL brands made with plastic rungs are going to be damaged by your cleats when you step on the rungs.
Agility Ladders Workout Equipment
How Much Are They?
Their cost can range from $4 to $350+. The reason for the great difference in prices is what kind you need. What materials it’s made from, how long it is, the brand name, is it a single or double construction, is it commercial grade like the ones used in professional sports training or just your average home exercise equipment?
Related Readings: Muay Thai Gear For Training
How far apart are the rungs? The spacing of the rungs depends on how big you want to adjust them. They’re normally adjusted to be 18 inches apart, making each box 20 inches in width.
How long are agility ladders? How many rungs are needed? A good number of rungs are normally between 8 to 20, making it 11 to 25 feet long. Others are more popular among trainers and they are between 15 to 30 feet long and 20 inches wide.