Looking for a way to mix up your workouts? Why not give the agility ladder a try? These fast-paced drills get your heart pumping and torch plenty of calories. Beyond that, they’re also the perfect form of cross-training for virtually any other workout you’re currently doing. Why? They improve three key fitness factors—speed, agility and quickness—in addition to strengthening your joints, ligaments and tendons. Incorporating agility ladder workouts into your fitness routine is also great for improving brain health! What’s not to love?!

Improves Speed, Agility and Quickness: These three factors not only improve your athletic performance in other sports and activities, but can help boost your fitness level for virtually any type of workout you do!
 
• Speed: your ability to move in one direction as fast as possible 
• Agility: your ability to accelerate, decelerate, and change directions
• Quickness: your ability to react or switch positions rapidly

Great For Heart Health: Agility ladder drills get your heart pumping and are a great form of cardio. Getting your heart rate up through cardiovascular exercise is a great way to keep your heart healthy and strong. The Centers for Disease Control recommends a minimum of 150 minutes of heart-pumping cardio per week; agility ladder training can certainly be a part of that!

Burns Tons Of Calories: Since agility ladder drills are a great form of cardio, they also burn mega calories! Agility ladder drills are considered a type of high intensity interval training. By going “all out” in short bursts of intense effort and then taking a brief pause, you typically blast fat and burn more calories than you would doing most lower-intensity, steady-state cardio activities. 
 
Keeps You Mentally Sharp: Stay on your game with a workout that will keep you on your toes and thinking fast! Agility ladder drills require you to focus up and concentrate, connecting your brain to your body. This type of improved coordination not only benefits your daily life, but keeps your mind young!
 
Ready to get started? Try one of the sample workouts below: 

Sample Workout 1

Sample Workout 2

Sample Workout 3

Any time you initiate exercise, it is important to do so safely in order to reduce the risk of injury. If you find yourself with pain or injured, consult a healthcare professional for further evaluation. Orthopedic ONE’s Sports Medicine physicians and Sports Medicine Hotline are great resources should you need them!

Source: Centers for Disease Control