I love this phrase from Usain Bolt:

«I am focused on what I want to do. I know what I must do to be a champion, so I am working hard on it.

With that thought in mind, this athlete has become the fastest man on the planet. See if the motivation is important.

But to be the best and overcome their own limits, Usain Bolt had to train every day to perfect his technique and thus increase his speed, coordination, and agility.

And you know what the lightning man used to train?

The agility ladder.

The lower train worked with her and maximized her strength. So if you are thinking of improving …

  • Your coordination
  • Your speed
  • Your physical abilities in general.

Do like the Jamaican and start working with the speed ladder. In this post, I tell you how to use it and what exercises you can perform with the agility ladder.

I can’t assure you that you are going to run as fast as the world champion, but somewhat faster you will go. ?

What is the agility ladder and its Uses?

Also called the coordination ladder, sports, or speed ladder.

Its measures are usually 4 or 5 meters in length, with intermediate spaces of approximately 50 centimeters.

Although that is only if we stay with the standard measures because the good thing about this tool is that it can be quickly modified to fit your sports needs.

The ladder is one of the means by which the runner can work to improve his agility, speed, and coordination.

Agility is the ability to move quickly and change direction more easily, and it should be part of your workout routine.

With it, we can improve the ability to move more quickly in multiple directions, which will be useful in possible changes of direction that take place during training and/or races.

Also Read: Platform ladder and their advantages.

It is portable, and can be used both in the gym, as on a running track, and anywhere outdoors.

But as in all types of workouts, we should not consider the ladder as the only means to improve the “foot speed”, and although it can be a useful tool in our programming, it should be remembered that a good training program should have variety.

It is recommended that the speed ladder exercises are best performed in the first part of the training session, after a good warm-up to ensure that the movements favor the movements are of higher quality. So what you’re waiting for? Find out the Best Agility Ladder for yourself now.

1. Other ways to use the coordination ladder

For example:

  • You can use two stairs to expand the number of movements:   and thus get more out of the exercises.
  • You can modify the space between slats: each one has a different measure to practice speed and coordination.
  • You can alternate patterns to your liking: depending on how you want to work speed, agility, or both.

It is a very practical and versatile material that you can use in both outdoor and indoor workouts, but always in a flat and compact area, to avoid involuntary movement during exercise.

Also Read: Wooden vs Aluminum Ladder. Key difference & Benefits

In addition, it is made of semi-rigid synthetic materials and striking colors to contrast with the surface on which it is placed. Its lightweight and folding system allow you to transport it without any problem.


It is frequently used in training for sports such as football or athletics. This is due to its ease of use as it serves to maximize resistance, speed and coordination. Basic pillars in this type of disciplines. 


In the end, you have a very reliable and practical tool that allows you to take your capabilities to the limit anywhere and without the need for cumbersome material preparation. And that only in terms of features. Now let’s see the benefits of working with the sports ladder.


Benefits of agility ladder coordination exercises

The positive and energetic impact when working with this type of material focuses on three fundamental pillars:

  • Speed.
  • Agility
  • The coordination

Strengthening these three values ​​is essential to improve your physical performance and thus exceed your limits.

Especially if you practice a sport that demands speed and good reaction, or if you simply want to increase your endurance and background.

Also Read: Types of wooden ladders and their benefits.

With the sports ladder, the movements of the lower train are worked a lot, especially the feet. That is why it is so important that you use it if you want to improve your physical technique in the following aspects:

  • When changing direction quickly.
  • In lateral displacements.
  • In the most specific movements of a sport: how to dribble in football or reach the ball in tennis.

But not only that. If in your case you do not practice any sport and all you want is to be fit, this is also your tool. He thinks that the exercises with the coordination ladder are explosive and require power, so they help define the muscles and, in passing, strengthen the body.


In short, with the agility ladder you will develop balance and coordination. Also the reaction speed, agility and strength. And above it prevents injuries by strengthening the joints of the lower train.

Sounds good, right? Then wait to see the coordination exercises with stairs that you can do.

Agility Speed ​​ladder exercises ⚡️

It is advisable to place these exercises in the first part of a training session, after the warm-up. Thus, the body is fresh and well prepared for the intensity that the movements will require. The ideal is to start progressively, from simple exercises and, little by little, increase the level of difficulty and the number of variants or series of movements.

Important … listen to your body.

At the beginning, 3 or 4 simple movements are enough, do not start giving it all or you will burn quickly and the exercise will not help. As you have mastered and automated these simple movements see adding new. At your own pace!

These are the most common basic exercises to train with the sports ladder:

  • Take a tour between the steps with your feet together or apart (monopodal or bipodal) : this improves your agility and balance.
  • Draw the steps: by inserting each foot between the empty holes as fast as you can.
  • Jump from space to space with your feet together: separate the steps at a distance that is a challenge between each jump or stride.
  • Do squats between jump and jump.
  • Combine two stairs in parallel:  one for each foot.
  • Make different series of races: two feet in a hole, one inside and one outside in the next. Alternate movements.
  • Advances on the side:  perform profile movements, perpendicular to the ladder.
  • Knees high: climb them at each step inside the stairs. Try repeating a series of movements by adding the knee lift.

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