Whether you're about to partake in a strength-training session, trail run or an obstacle race, a dynamic warm-up should always be included in your workout. A good warm-up will help prevent injuries and prepare the body for your exercise routine.
Mobility drills, activation exercises and stability training are great ways to get a solid 10-minute warm-up done and helps increase the heart rate.
One fitness tool that is great to rev up the heart rate and challenge your footwork and coordination is the agility ladder (also known as the speed ladder).
The benefits of ladder training include:
- Multi-planar coordination
- Boost heart rate and blood flow throughout the body
- Increase mind-body connection
Will the Ladder Make You Faster?
My answer to most things related to exercise and nutrition is, it depends. While ladder drills may not be the only thing to help you pick up your pace, these drills can improve your coordination and speed because you have to be light and quick on your feet.
If you're a beginner, or someone fairly new to exercise/running, then it absolutely will improve your speed and coordination. When properly coached, the coordination and body awareness you will gain from ladder training will transfer nicely to improved running speed and mechanics.
Someone who is more experienced, however, should focus more on running, bodyweight drills and strength training to improve their speed if that's the goal. But ladder drills are great to mix things up.