Do agility ladders actually improve speed?

Agility ladders primarily improve footwork coordination, reaction time, and neuromuscular efficiency — which contribute to agility and change-of-direction speed. For straight-line sprint speed, sprinting and strength training are more effective.

How often should I train with an agility ladder?

2-3 times per week for 10-15 minutes per session. Agility ladder work is best done at the beginning of a workout when you're fresh. Quality of movement matters more than duration.

Best Agility Ladder Kits 2026