An agility ladder, which can provide a tremendous quickness and agility workout, is a nylon ladder with hard plastic rungs, that is placed on the floor for training purposes. Footwork, speed, lateral movement, and the body's ability to change direction can be practiced and developed with proper training drills. Starting with easier drills and progressing to more difficult movements is usually recommended. Of course, rather than using an actual speed ladder, a painted ladder on the floor can serve nearly as well.
Forward Quickness and Agility Development
You can choose from a variety of ladder drills to train for straight ahead foot quickness. Stand at one end of the ladder and start by running down the ladder, putting only one foot in each box. The training goal is to move your feet as quickly as you can in an out of the ladder boxes, without touching any part of the ladder.
Next, run across the ladder, stepping with each foot in each box. This movement is sometimes called a "chop" step, or "chopping" your feet. The rhythm of the step is right in box, left in box, right to next box, left to next box, until you reach the end of the ladder. Try hopping on one foot down the length of the ladder. Follow up by hopping on both feet together. Repeat each movement drill two to three times before progressing to harder movement drills.
Lateral Quickness and Agility Development
The easiest drill for lateral speed is a lateral shuffle in which you stand sideways in the ladder, with your right side leading the way. Step into the second box with your right foot followed quickly by your left. As soon as your left foot makes contact, quickly step into the third box with your right foot, followed by your left. Repeat this movement sequence until you reach the end of the ladder and repeat with your left foot as your lead leg. Do not allow your legs to cross over each other during the drill.
Another way to develop lateral speed is to hop the length of the ladder on one foot only, moving as quickly as you can. Lastly, you can hop on both feet together, in a lateral direction, making sure your feet stay together for the length of the ladder.
Change of Direction Development
To improve the body's ability to change direction quickly, use change of direction drills to train the body. Start at the end of the ladder, on the left side, with both feet out of the ladder. Step into the first ladder box with the right foot, followed immediately with the left. Step out of the box with the right foot immediately followed by the left. As soon as both feet are out of the ladder, step on a forward angle, into the second ladder box with the left foot, followed immediately by the right. Continue to step left, outside the second box with the left foot, immediately followed by the right. Continue to follow this movement sequence until you have reached the end of the ladder.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1997
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