Let’s cut through the hype.
I know it’s tempting to think that dancing through a ladder will magically make you a faster runner. I’ve been there—saw the videos, read the headlines, bought the ladder. But after years of coaching and plenty of trial and error, here’s the deal: agility ladders are not a magic speed button. If your goal is a faster 5K, you’ve got to know what ladders can and can’t do.
Ladder Drills Won’t Replace Real Speed Work
You want to run faster? Then you’ve got to run fast. I’m talking intervals, tempo runs, hill sprints, and proper strength training. That’s what builds speed—not just foot taps through plastic rungs.
There’s a study I often reference when this topic comes up—research on youth athletes showed that six weeks of agility ladder training didn’t lead to any noticeable improvement in sprint times or agility tests compared to athletes who didn’t touch the ladder at all.
Both groups got a little quicker from regular sports practice, but the ladder drills? Didn’t give any extra edge.
I tell my runners this all the time: ladder drills make you better at ladder drills. That doesn’t mean you’ll drop 30 seconds off your next mile just because you nailed the “Icky Shuffle.”
I’m not saying they’re useless. Far from it. But they’re a side dish, not the main course.
If you want serious speed, you’ve got to work on ground force production—things like squats, lunges, plyos—and hone your actual running form. A strength coach I admire once said, “Ladders won’t make you faster. Sprint more, squat heavy—that will.” Harsh, but mostly true. The ladder can help, but it won’t do the heavy lifting for you.
But They Do Build Supporting Skills
Now, before you toss your agility ladder into storage, let’s give it credit where it’s due. These drills help with foot quickness, balance, rhythm, and coordination—all useful pieces of the performance puzzle.
Think of them like sharpening a blade. But you still need the strength and power behind the swing.
When I started using ladders consistently, I didn’t suddenly PR my next race. What I did notice was subtle stuff—cleaner form, quicker turnover, better balance, and fewer close calls with tripping over roots on trails. Over time, those little wins add up.
So no, they won’t replace long runs or intervals. But they can make you more efficient and fluid when paired with smart training.
What About Agility?
Here’s where a lot of people get it wrong: agility drills ≠ actual agility.
Real agility means reacting in the moment—dodging a dog that runs into your path mid-stride, cutting around a pothole, or navigating slick terrain on a muddy trail.
Ladder drills? They’re pre-planned. You know exactly where each foot goes before you start. That’s not real-world decision-making.
Sports scientists Sheppard and Young made this clear: agility is about reacting to a changing environment, not following a memorized pattern.
The National Strength and Conditioning Association (NSCA) backs this up too. They explain that while ladders improve foot coordination, they don’t mimic the chaos of real movement.
So if you’re hoping to turn into a reactive ninja on the trail just from drills in your driveway, think again.
Want better trail agility? You know what I recommend?
Trail running.
Seriously. Trail running itself is one of the best agility coaches you’ll ever find. Roots, rocks, shifting ground—nothing teaches your body to adapt on the fly like the trail does.
I’ve taken my athletes deep into Bali’s forests, had them run technical routes, and told them: “Don’t think—just react.” That’s where true agility gets built. The ladder helps, but the trail trains your instincts.
Bottom Line: It’s a Tool, Not a Shortcut
If you’re looking for a quick hack to faster race times, this ain’t it.
But if you want to refine your footwork, become more coordinated, build a stronger mind-body connection, and add something fun to your routine, ladder drills can deliver.
Think of them as polish—not the foundation.
From my own experience? They made me lighter on my feet and a bit more confident in sprints. But they didn’t replace the core work—mileage, tempo runs, strength days. They’re supplemental, not a substitute.
So should runners use agility ladders?
Yes—if you know why you’re using them.
Use them to:
- Build cadence
- Improve coordination
- Sharpen focus
- Add variety
- And yeah, have some fun while looking a little silly at first
But don’t expect to leap from ladder to leaderboard without the real work behind it.
And hey—don’t worry if you feel awkward at first. I tripped through my first few sessions too. That’s part of it. Just keep at it, and you’ll start to feel it in your runs: quicker turnover, smoother transitions, more rhythm. That’s when you know it’s working.
Your turn:
Have you tried agility ladder drills? Did they help? What’s your favorite way to spice up your training? Drop it in the comments—I’d love to hear how you’re using ladders in your routine.