The Veloce speed ladder is a tool used primarily in soccer to build speed and agility. The speed ladder is laid out on the soccer field, and it is usually about 10 yards long with ladder steps every 18 inches. The goal behind the speed ladder is to help players move their feet faster and maintain excellent body control.
In-and-Out Drill
In this drill, you start out at the front of the ladder and jump with both feet in the first ladder rung. Your next jump puts both feet outside the second ladder rung. The third jump sees you return both feet to the third ladder rung. Keep going in this manner until you get to the end of the ladder. Quickly reverse yourself and return to the starting position by jumping in the same manner.
Sprint and Score
In this drill, sprint through the ladder as quickly as possible. Your first stride is with your right foot into the first rung and your left foot into the second rung and continue on in that manner. When you get to the end of the ladder, turn around and reverse course. At the end of the return trip, dribble the soccer ball that is waiting for you into the penalty area and take a shot on goal.
Single-Leg Sidestep
Stand to the left of the rope ladder and hop to the right so your right foot is in the first rung. Jump back out so you are to the left of the second ladder. Jump to the right so your right foot is in the third rung. Keep going in this manner until you get to the end of the Veloce rope ladder. Then go to the opposite side of the ladder and return with your left foot going in every other ladder rung.
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