Many sports require sudden accelerations, decelerations and changes of direction. Imagine, for example, a baseball player in a rundown, changing directions to avoid getting tagged; a football running back cutting to avoid a defender; or a basketball player on man-to-man defense, having to react to his man's every movement. Jason Vescovi of the National Strength and Conditioning Association defines such movements as agility. If you play sports, use a flat ladder as a tool to improve your agility. Agility ladder drills will improve your performance on the court or field and help prevent injuries associated with quick changes in speed or direction.
Step 1
Spread the ladder out on a flat surface, either indoors or outdoors. Make sure the rungs and side rails lie flat on the floor or ground.
Step 2
Step into the first square with your left foot, the second square with your right foot, the third square with your left foot, and so on until you have stepped in each square. Move through the entire ladder 5 to 10 times, increasing your speed gradually.
Step 3
Lift your left knee as high as possible and step over the first rung into the first square. Lift your right knee and step into the second square. Continue like this through the ladder.
Step 4
Jog through each square, alternating feet. Raise your heels to kick the back of your thighs with each step, stretching your quadriceps muscles.
Step 5
Hop forward through the ladder, touching each square with both feet at the same time. Move slowly at first and gradually increase your speed over 5 reps. Then hop through each square with your left foot only, followed by your right foot.
Step 6
Face sideways, with the outside of your left foot closest to the first rung. Hop sideways with both feet into the first square. Continue into the second square and through the entire ladder. Come back through the ladder, leading with your right foot. Then hop sideways through the ladder on your left foot only, followed by your right foot.
Step 7
Face sideways, just like the previous step. Cross your right foot over your left foot and into the first square. Step behind your right foot with your left, into the second square. Cross your right foot over your left again, into the third square. Continue in this fashion through the ladder. Cross your left foot over your right on the way back.
Step 8
Jump into the second square with both feet, back to the first square, forward to the third, back to the second, forward to the fourth, and so on until you have completed the ladder. Repeat the drill on your left foot only, followed by your right foot only.
Step 9
Face forward on the left side of the first square. Step sideways into the first square with your right foot, followed by your left. Step outside the right side of the first square with your right foot. Step into the second square with your left foot, followed by your right. Step outside the left side of the second square with your left foot. Step into the third square with your right foot, followed by your left. Continue this pattern down the entire ladder.
Tips and Warnings
- Perform agility ladder drills two to three times a week. Keep your arms at a 90-degree angle and pump them during the drills.
References
- National Strength and Conditioning Association: Agility
- "Training for Speed, Agility, and Quickness Second Edition)"; Lee E. Brown and Vance A. Ferrigno; 2005
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- Sports Fitness Advisor: Ladder Agility Drills
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