{"id":1114836,"date":"2026-07-27T20:41:14","date_gmt":"2026-07-27T20:41:14","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/1114836\/"},"modified":"2026-07-27T20:41:14","modified_gmt":"2026-07-27T20:41:14","slug":"a-20-minute-agility-ladder-workout","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/1114836\/","title":{"rendered":"A 20-Minute Agility Ladder Workout"},"content":{"rendered":"

Scott L. Delp first discovered agility ladders on his high school football team around 50 years ago. Back then, the goal was speedier footwork. Today, at 65, he still uses them to train, but his goals are different.<\/p>\n

\u201cPeople tend to make the same movements over and over\u201d in their daily lives, said Dr. Delp, now a bioengineering professor and the principal investigator of the Neuromuscular Biomechanics Lab at Stanford. Working with an agility ladder can push your nervous system to learn new skills, he said.<\/p>\n

Agility is the ability to quickly change direction and speed, and it often diminishes with age. Training it can improve your coordination, balance<\/a> and reaction time while also decreasing your fall risk<\/a>.<\/p>\n

An agility ladder lies flat on the ground, allowing you to use it for different movement patterns, such as skipping or hopping on one foot, in and out of its squares or up and down its length. \u201cWhen used at a controlled pace, they help train precise foot placement and reinforce neuromuscular control, skills that are important for reducing fall risk,\u201d Dr. Delp said.<\/p>\n

Agility ladders typically cost $10 to $40, but you can easily craft a makeshift one using tape, chalk or tiles on a floor.<\/p>\n

A D.I.Y. ladder made of tape or chalk can also help you avoid tripping if you\u2019re new to these movements, said Ryan Whited, a personal trainer in Flagstaff, Ariz. It doesn\u2019t need to be perfect. \u201cNothing in the real world is symmetrical,\u201d he said.<\/p>\n

\u201cThese types of workouts are great for the off-the-couch or aging athlete who suddenly becomes a five-day-a-week pickleballer<\/a>,\u201d he said.<\/p>\n

Some agility exercises can be high-impact. If you have severe arthritis or balance issues, be cautious and work with a physical therapist or a trainer to modify the exercises, said Robin Raju, an assistant professor of orthopedics and rehabilitation at Yale School of Medicine.<\/p>\n

If you\u2019re new to agility work, start slowly and increase speed gradually, even if you exercise regularly, Mr. Whited said. \u201cIntroduce it as you would cayenne or garlic to a recipe,\u201d he said. \u201cTaste it for a while, so you don\u2019t overdo it.\u201d<\/p>\n

Overview<\/p>\n

Time:<\/strong> 20 to 25 minutes<\/p>\n

Intensity:<\/strong> Moderate to High<\/p>\n

Rounds:<\/strong> Three to four sets of each drill<\/p>\n

What You\u2019ll Need<\/p>\n