The speed ladder is often touted as a magical tool that will help you develop elite world class speed. Let me discuss the truth with you.
The speed ladder is typically used by athletes to help with agility, footwork, quickness, coordination, and balance. I was not introduced to a speed ladder until I was junior in college.
From my own personal experience with the ladder, I can say that it can definitely help you improve on those areas.
But I would be a total charlatan if I told you that the speed ladder alone is responsible for developing world class speed.
Speed is partly genetic and partly a result of other training factors mainly strength training and specific speed work on the track. To make a long story short the use of the speed ladder will not have you lining up to race Usain Bolt anytime soon.
Even though you will not become a world class sprinter with only the use of the speed ladder, I found that the speed ladder had great value as a tool for conditioning.
Speed ladder drills are done at maximum effort for a short time period. Your heart rate will soar if you are performing these drills correctly.
Because you are getting your heart rate up consistently during this workout, you will be able to help your conditioning and fat loss efforts.
Conditioning is very important and there are many ways to become conditioned. The speed ladder is a good way to work in short, intense bursts of activity followed by a rest and then repeating. This is just a form of classic interval training.
For a trainee looking to add speed ladder drills into their current program as a form of conditioning, I would suggest performing these drills at the end of your workout. 5-12 rounds of hard, consistent work will be all you need.
The series presented here is a level 1 series. These movements are not extremely complex and they do not require as much coordination as some more advanced speed ladder drills that I will show in the future.
Speed ladders are more common now than they were in 2003 so you should be able to find one without any issues. They typically come in a full size which is 30ft and a half size which is 15ft. The one I am using in the video is 30ft.
If you are stiff like the legendary Tin Man or lack coordination than you can perform these drills at a slower speed until you get comfortable.
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