Athletes looking to gain an advantage on the competition will incorporate training methods that improve speed, coordination, balance and agility. A fitness ladder---commonly referred to as a speed and agility ladder---is one of the most effective tools for building dynamic balance that improves performance. Coaches from a variety of sports such as baseball, soccer, football and tennis will integrate fitness ladder exercises into the strength and conditioning program. You can make your own fitness ladder with PVC and soft nylon rope.
Step 1
Measure the PVC tubing to determine the length of each "rung" for the fitness ladder. Most rungs on commercially produced fitness ladders will vary from 15 to 18 inches in length. Determine the length of each rung based on the team's ability and goals. Use a pencil to mark the appropriate distance.
Step 2
Cut the PVC with a saw on each pencil mark. If necessary, you can use sandpaper to smooth the edges of the PVC along the cuts. If the rungs are 18 inches in length, you will get a total of about 13 rungs.
Step 3
Thread the nylon rope through the PVC to make the ladder. The nylon rope needs to be small enough in diameter to fit through the PVC but large enough to provide durability. Start with the first rung and tie a knot in the rope on both ends of the rung. Burn the end of the rope with a lighter to prevent the rope from fraying.
Step 4
Measure 15 to 18 inches of rope and tie a knot in the rope. Thread the rope through the second rung and slide the rung down to the knot. Tie a knot on the other end of the second rung to secure it in place. The knots have to be tight enough to prevent the rungs from moving.
Step 5
Continue tying knots and threading the rungs through the rope until you reach the last rung. Tie a knot at the end of the fitness ladder, cut the rope and burn the end of the rope to prevent fraying. Fold up the fitness ladder for easy transport to and from the practice facility.
Tips and Warnings
- Warm up and cool down properly before using the fitness ladder. Vary the number of fitness ladder workouts based on your individual sport. Stay on the balls of your feet with your head still and your elbows and arms relaxed at 90 degrees.
- Always wear proper safety equipment while making a fitness ladder.
Things You'll Need
- Tape measure
- 1 inch PVC, 20 feet
- Pencil
- Saw
- Nylon rope, 100 feet
- Lighter
Member Comments