1. Most Effective Warm-Up Method For most athletes, a warm-up has three functions; to increase heart rate, warm-up the muscles and ligaments and improve reaction time. Ladder drills have the potential of achieving all three in just a few minutes. Let’s face it! Jumping rope or running laps is just too monotonous, old-fashioned and obsolete. Ladder drills on the other hand, accomplish all the physiological needs of a typical warm-up, plus, they’re more fun and cover different aspects of improving athletic performance. For example, athletes can work on their eccentric control, deceleration and acceleration, explosive movement patterns, proper landing mechanics and multi-planar stabilisation.