Agility Ladder Benefits: Do Speed Ladders Make You Faster?

Agility ladder drills, also known as speed ladder drills, are a versatile training tool used by athletes and fitness enthusiasts alike.

As a professional basketball player, I rely on agility ladder exercises year-round to improve my quickness, coordination, and overall conditioning.

But the benefits of an agility ladder aren’t limited to athletes. Anyone looking to improve their physical fitness can use these drills to boost performance and overall health.

Below are some of the most impactful benefits of speed ladder workouts, along with a few of my personal favorite exercises.

Benefits of Agility Ladder Exercises

While agility ladders were initially designed for elite athletes, they have become a popular tool for individuals of all fitness levels.

Here are some key benefits of incorporating agility ladder drills into your workout routine:

1.) Improved Speed & Quickness

common question is, “Does the agility ladder make you faster?” The answer is yes! Agility ladder drills help improve your speed by decreasing ground contact time with each step, making you quicker and more explosive. According to a study published in the International Journal of Applied Research, SAQ (speed, agility, and quickness) training significantly improves the speed of athletes, including badminton players.

Furthermore, research in the International Journal of Physical Education, Sports, and Health supports the notion that just six weeks of agility ladder training can result in measurable speed gains.

There is a reason it is called the speed ladder!

2.) Reduces Injury Risk

Speed ladder drills aren’t just about speed—they also help build strength and stability in your muscles, joints, tendons, and ligaments. This improves your overall resilience to lower-body injuries.

The agility ladder is particularly effective at strengthening the elastic fascia and connective tissues in your feet, ankles, and legs, which is crucial for injury prevention, especially in athletes prone to ankle issues.

3.) Calorie Burning & Weight Loss

Agility ladder drills are a fantastic tool for weight loss because they increase heart rate and calorie burn in a short period. You can incorporate these drills into High-Intensity Interval Training (HIIT) for a powerful cardio workout.

Despite the fast movements, agility ladder exercises are relatively low-impact, making them easier on your joints compared to high-impact activities like running or jumping.

4.) Enhanced Body Awareness & Coordination

Body awareness and movement skill are critical for athletes and non-athletes alike. Older adults can benefit from agility ladder drills by improving their balance and dynamic stability, which reduces the risk of falls.

Research in the Journal of the American Geriatrics Society supports this by showing that agility training lowers the risk of falls among older women with low bone mass.

Young children also benefit, as agility drills enhance their balance and coordination, as evidenced by a study published in the Journal of Sports Science and Physical Education.

An agility ladder is truly a valuable tool for a wide range of people!

5.) Better Cognitive Function

Agility drills aren’t just good for your body—they’re great for your brain.

Studies show that speed ladder drills enhance cognitive performance by improving memory, focus, and coordination.

According to a study in the Journal of Strength and Conditioning Research, agility training is as effective as traditional physical training for enhancing both physical and cognitive abilities, making it a great addition to any fitness program.

My Favorite Speed Ladder Drills

Agility ladders offer countless variations of drills to keep your workouts dynamic and fun. Some of my personal favorites include:

• 1-Step in each box
• 2-Steps in each box
• Hopping
• Lateral Slide
• Lateral High-Knees
• High-Knees
• Icky Shuffle
• Skater-Hops
• Hop-Scotch
• Lateral Crossovers

Here are a couple of agility ladder drill video examples:

Best Agility Ladder to Buy (Cheap Speed Ladder)

If you’re ready to incorporate speed ladder drills into your routine, I recommend the SKLZ Quick Ladder. I’ve used it for years, and it remains durable and reliable. The 15-foot long ladder with 11 heavy-duty plastic runs costs just $29.99, making it an affordable and effective choice for any fitness enthusiast.

Last update on 2025-04-23 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Final Thoughts: Should You Do Agility Ladder Workouts?

Yes, agility ladder workouts are an excellent way to enhance your fitness.

Let’s face it: we are all looking for treadmill alternatives or alternatives to simple jogging workouts.

Agility ladder workouts are less monotonous than other cardio workouts and offer a wide range of benefits, from improving speed and quickness to enhancing cognitive function and coordination.

Whether you’re an athlete looking to gain an edge or someone searching for a fun way to stay in shape, agility ladder drills are a great option.

Agility ladder drills are suitable for all ages and fitness levels, offering benefits that range from boosting athletic performance to improving balance and coordination in older adults.

They’re also an excellent way to burn fat and improve cardiovascular health without the boredom of traditional cardio exercises.

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