The Quickness Context

Coordination, Speed & Smart Training

“Tools only work when you know how—and why—to use them.”

Ladder Drills Are Useful — But Only If You Use Them Right

Yes… but no.

A while back, I introduced ladder drills to a group of athletes.
But not for the reason most people assume.

We weren’t chasing flashy foot speed or viral drill clips.

We used ladder drills to improve:

• Ground contact time

• Positional quickness

• Elastic, controlled movement

Because when ladder drills are used correctly, they can be a valuable tool.

What Ladder Drills Actually Do Well

Ladder drills are effective at developing:

• Coordination and rhythm

• Balance and body control

• Light, quick foot contacts

• Faster nervous system responses

• The ability to reposition under control

For younger athletes—or anyone still learning how to move efficiently—they’re especially useful. They teach the body how to move cleanly and quickly without excessive load.

That matters early in development.

Where People Get It Wrong

Here’s the important part:

Ladder drills are not a shortcut to elite speed or first-step explosiveness.

Both research and real-world results agree: ladder drills are a side dish, not the main course.

If your training consists only of ladder work—and ignores strength, power, joint positioning, and force production—you’ll cap your potential.

Real speed and quickness come when:

• You have the strength to push off forcefully

• Your ankles, knees, and hips are stable and mobile

• Your nervous system learns to react under load and pressure

• Your entire body works together—not just your feet

How to Use Ladder Drills the Right Way

Ladder drills absolutely belong in your toolbox—when used with intention.

They’re best for sharpening:

• Ground-contact quickness

• Positional quickness

• Reactive quickness

• Coordination and movement efficiency

But they must be paired with:

• Strength training

• Explosive power work

• Mobility and joint control

• Sport-relevant movement patterns

That’s how quickness actually transfers to competition.

Final Thought

Ladder drills are useful.
They’re just not enough on their own.

Use them wisely.
Combine them with real strength and power.
Train the whole system—not just your feet.

That’s how you build quickness that shows up when it matters.

— Coach Shelby and The Shelby Trained Team