Ladders, often used in fitness and sports training, are versatile tools that can significantly enhance your workout.
A recurring debate in the strength and conditioning field centers on the purpose and efficacy of speed and agility ladders. The terms “speed” and “agility” are often placed in quotation marks because, despite their name, these ladders do not inherently improve an athlete’s speed or agility. So, what value, if any, does this popular piece of equipment provide? Before diving into its potential benefits, it’s important to clarify what these ladders do not achieve.
Speed ladders do not directly enhance speed. True speed training encompasses three primary components: technical work, acceleration work, and maximum velocity work. Within each category, exercises are further divided into primary, secondary, and tertiary drills. Primary drills directly develop speed by emphasizing proper technique and appropriate velocity. For example, a push-up start specifically targets acceleration mechanics. Secondary drills assist speed development but may involve slight deviations in technique or velocity. A heavy resisted sprint, like pulling a sled that disrupts sprinting form, is one such example. While not perfectly specific, it still builds force production critical for acceleration. Tertiary drills are broader in focus, targeting general movement patterns or attributes that complement speed training. A broad jump, which develops horizontal power, fits into this category despite its limited resemblance to sprinting mechanics.
Though ladder drills may involve quick movements, they lack the specificity required to mimic or directly enhance sprinting mechanics or true speed development.
Similarly, agility ladders fail to directly improve agility. The National Strength and Conditioning Association (NSCA) defines agility as “the skills and abilities needed to change direction, velocity, or mode in response to a stimulus.” Most ladder drills do not involve reactive elements—such as responding to an external stimulus—or mimic the biomechanics required for effective direction changes. Instead, they often focus on pre-programmed patterns that lack the spontaneity and complexity of true agility tasks.
In summary, while ladders are often marketed as tools for developing speed and agility, they fall short of directly improving these attributes due to their lack of specificity and reactive components. However, this does not render them useless. Instead, they can offer other benefits worth exploring in training programs.
Where Do Ladders Fit into Athletic Development?
The use of ladders in athletic training has sparked debates among coaches and athletes. While ladders may not directly improve speed or agility, they can serve as valuable tools when used strategically. Here are four ways ladders can benefit athletes in their training routines.
1. Warm-Ups
Ladder drills can be an effective way to elevate an athlete’s heart rate during warm-ups. According to the RAMP protocol, a proper warm-up involves activities that increase body temperature, heart rate, respiration rate, blood flow, and joint fluid viscosity. Ladder drills, when executed properly, accomplish these goals efficiently.
Additionally, ladder drills can help potentiate the nervous system, preparing athletes for more intense training. For example, Christian McCaffrey, the 2023 NFL Offensive Player of the Year, uses ladder drills at the start of his workouts to “get his feet warm,” “hips moving,” and “brain synced up” with his body. This can provide a similar stimulus to traditional track drills, like A-marches and A-skips, making ladders a versatile addition to warm-up routines.
2. Coordination and Timing
Ladders can also enhance coordination and timing, particularly for younger or less experienced athletes. Drills that challenge rhythm and precision, such as the "Hip Switch" or "Snake," encourage athletes to pace themselves and focus on control rather than speed.
Ladders can also improve the body’s rate coding ability—the speed at which neural signals are sent to motor units. This improvement can enhance the Rate of Force Development, a critical factor for athletic performance. By incorporating drills like “Lateral 1 In, 2 Out,” athletes can develop better rhythm and coordination, laying a foundation for more advanced training.
3. Extensive Plyometric Contacts
Ladders provide an opportunity to increase the number of extensive plyometric contacts in a session. While extensive plyometrics are not as effective as intensive ones for developing explosive force, they help athletes build tissue tolerance and prepare for more demanding exercises.
During a general physical preparation (GPP) phase, ladder drills can be used to prepare athletes for higher-intensity movements. They can also train athletes to repeat submaximal plyometric efforts, which is crucial for sports requiring endurance and repeated bursts of activity, such as soccer.
4. Engagement
Ladders are visually engaging and often associated with elite athleticism, making them a popular tool among athletes and coaches. Many athletes enjoy using ladders to improve their fluidity of movement, even if their reasons for doing so may not always align with the science.
This engagement factor shouldn’t be overlooked. When athletes are excited about a training tool, it increases their intent and focus, which can lead to improvements in timing, coordination, and overall performance. For example, drills like the "High Knee Crossover" and "Speed Crossover" can be made competitive, encouraging athletes to push themselves while having fun.
Taking It to the Training Ground
While ladder drills may not directly improve speed or agility, they can serve as tertiary exercises that support these goals. By increasing coordination, rate coding, and neuromuscular connections, ladders can indirectly enhance athletic performance. When incorporated thoughtfully into training programs, ladders can provide a dynamic and engaging way to develop essential athletic qualities.
Comments
Post a Comment