Many coaches use agility ladders to develop agility in many sports. However, are those tools really effective in improving agility in sports? In this blog we will uncover this question and discuss how agility can be improved in sports.
The Agility Ladder is an accessory that consists of a ladder-shaped piece placed on the ground, forming a series of squares that serve as markers or reference points for a range of exercises aimed at improving speed, agility, coordination, and balance (1-3). Some sports coaches use this tool, believing it to be a means of improving specific agility in sports (4-9).
What does science say about the Agility Ladder in sports?
Some studies have found that training with this tool improves agility in running tests with and without direction changes, vertical jumping, and balance (3,8-10). Compared to other methods like jump rope, it is more efficient for agility and speed but less so for lower limb power in children (12). In a study comparing the Agility Ladder with dance activities in video games for adult female volleyball athletes, dance was more efficient for agility development (13). A study with college badminton players in 2015 showed that both the Agility Ladder and specific speed, agility, and quickness exercises improved agility and speed compared to a group that only trained in the sport (5).
In 2017, Koestanto and colleagues conducted an intervention with 80 children, dividing them into three groups: 1 – Agility ladder exercise, 2 – Circuit format exercise, and 3 – No exercise group. The exercising groups improved in 30m running tests and agility, with the Agility Ladder group showing superior results (6). When used alongside sport-specific technical training, the Agility Ladder appears to yield significant improvements not only in agility tests but also in sport-related technical tests, making it an interesting tool for developing agility combined with technique (14,15).
No studies have evaluated agility in real-game situations, and the effect of this type of training on sports performance remains unclear. Agility in sports involves not only physical aspects but also components of perception and decision-making (2,16). These components should also be trained to avoid limiting overall athlete development in terms of in-game performance (7).
To maximize positive results in sports situations using accessories like the Agility Ladder, it’s important for the executed movement to be mechanically similar to the sport’s movements (Thorndike’s identical elements theory – 1914) and to involve similar cognitive processes (perception, decision-making) (Lee’s transfer-appropriate-processing theory – 1988), enhancing learning for sports performance (1,4,11,17-19).
Conclusion
In summary, the Agility Ladder can develop general physical components related to agility and speed, but further studies are needed to confirm its effects on specific agility in sports performance. When used in conjunction with technical training, it can be a suitable tool for sports development.
References
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