Agility ladders are athletic training devices that lie flat on the ground. Like regular ladders, they have side rails and rungs that form spaces for athletes to step into. They are typically used by athletes who play sports for which quick accelerations and changes of direction are important; specific sports include baseball, basketball, football, soccer and tennis. Perform these drills and exercises regularly to improve your athletic performances.
Foot Fire
The foot fire drill improves foot speed and quickness. Start at either end of the ladder, outside the first rung. Step into the first square and alternate your feet up and down as quickly as possible for six steps. After six steps in the first square, step into the second square for six steps. Continue until you have completed six steps in each square. Rest briefly and then perform the drill again, starting with the opposite foot.
Forward-Backward Hops
Forward-backward hops teach you to control your body and change directions quickly. Start outside the first rung and jump into the second square with both feet. Immediately jump backward into the first square, forward to the third square, backward to the second square, forward to the fourth square and so on until you have gone through the entire ladder. For advanced athletes, perform this drill hopping on one foot only.
High Knees
The high knees drill helps improve muscular power in your legs and sprinting technique. Step in the first square with your left foot, second with your right, third with your left and so on, but lift your knees as high as possible between each step. After one repetition, do the exercise starting with your right foot.
Lateral Hops
Lateral hops enhance your ability to change directions from side-to-side. Start outside the ladder and turn sideways so your right foot is closest to the first rung. At first, simply jump sideways through each square with both feet as quickly as possible. Then perform the exercise just like forward-backward hops, but jumping from side-to-side instead of forward and backward. Do both versions multiple times, alternating the starting direction between right and left.
Zigzag Crossover Shuffle
The zigzag crossover shuffle exercise improves your agility and footwork, according to strength and conditioning specialists Lee Brown and Vance Ferrigno. Stand to the left side of the first square with your right foot closest to the rail. Cross your left foot over your right into the first square and then step with your right foot to the right side of the first square. Move your left foot next to your right, outside the first square, and then step with your right foot in front of your left into the second square. Repeat this pattern, moving from side-to-side across the ladder until you have stepped in each square once.
References
- "Training for Speed, Agility, and Quickness Second Edition)"; Lee E. Brown and Vance A. Ferrigno; 2005
- Sports Fitness Advisor: Ladder Agility Drills
Member Comments