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! ... Agility ladder drills are considered a type of high intensity interval training.
Agility is your ability to change position quickly and accurately, using quick, controlled movement and without losing speed. It refers to your ability to move at a fast pace in one direction and then instantly slow down and change position within a matter of seconds.