How to Start Agility Ladder Training + 7 Speed Ladder Drills

Agility ladder training can help runners quickly boost speed, endurance and balance. Check out everything you need to know to start speed ladder training, plus 7 efficient agility ladder workouts!

Today’s post is written by David Dack at runnersblueprint.com. He is sharing some helpful tips to get started with agility ladder training. Check out how speed ladder training can enhance your performance as a runner and 7 awesome agility ladder drills to try!


If you’re looking to boost your coordination, balance, and speed, then you have to give agility ladder training a try.

This valuable tool has been the go-to training method for elite athletes from a wide range of sports and fitness backgrounds.

But first things first, what is agility?

The answer is actually quite simple. It’s a fitness skill that refers to one’s ability to change direction quickly and precisely—typically running at a fast pace in one direction then slowing down almost instantly and changing direction.

This is a valuable skill to cultivate, whether you’re a runner, tennis player, martial artist, or simply a fitness enthusiast who wants to stay in a good shape.

Here’s the good news. One of the best ways to score more points in the agility arena is to perform specific agility ladder drills.

Also known as speed ladder training, this type of training can boost your heart rate while challenging your coordination, footwork, focus, and speed like nothing else. What’s not to like!

Here’s more good news.

If you don’t know how to get started with agility ladder training, then you’re in the right place.

Agility ladder training can help runners quickly boost speed, endurance and balance. Check out everything you need to know to start speed ladder training, plus 7 efficient agility ladder workouts!

The following infographic will help you learn more about some of the benefits of agility training as well as seven of the most efficient agility ladder drills for improving speed and coordination.

As a runner, adding these drills to your cross-training program might be the exact thing you need to give your pace that extra push.

Please perform the below routine at least a couple of times per week if you’re serious about improving your speed in the shortest time-frame possible.

However, remember to take enough recovery time between each workout and to always exercise within your fitness skill and with good technique. The rest is just detail.

7 Agility Ladder Drills for Runners

Agility ladder training can help runners quickly boost speed, endurance and balance. Check out everything you need to know to start speed ladder training, plus 7 efficient agility ladder workouts!

Author Bio

David Dack is an establish fitness author and running enthusiast. His work has been featured in many international magazines and website. If you want to learn more about running, head over to Runners Blueprint to find out more.

More Speed Training Ideas:

Agility ladder training can help runners quickly boost speed, endurance and balance. Check out everything you need to know to start speed ladder training, plus 7 efficient agility ladder workouts!
Agility ladder training can help runners quickly boost speed, endurance and balance. Check out everything you need to know to start speed ladder training, plus 7 efficient agility ladder workouts!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: