Wassup Johanna,
Keep in mind that the ladder is just one of many tools that are used in teaching agility patterns.
It is not a conditioning tool like how many teams traditionally use it for. What I find they help stimulate are:
– Coordination/rhythm
– Shin/leg angles
– Hip & Shoulder disassociation
Use them as part of a transition between cone-to-cone warmup and agility drills. A technical tune-in if you will. I would suggest keeping to MP philosophy of progressions, for example:
1) Slow & easy, ensuring toes forward, shoulder square, get a rhythm.
2) Ramp up speed, maintain technique as mentioned above.
3) Go as fast as you can, again maintain technique.
I would do all speed levels, even for new athletes, but spend more time (2-3 runs?) in the appropriate progression. A small group of athletes and a ladder should take about 10 mins running through all 6 ickey/x-over progressions.
Once an athlete is good, they are better off doing agility drills while just running through all three speed levels of ladder drills once (Agility drills including Serpentine, Pro agility, 10-cut, shuffle 4-3-2, x-over 3-2-1, etc.).
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