One type of rope ladder is not used for climbing. You will find this rope ladder on the ground to help improve a soccer player's speed, coordination and agility. The rope ladder is made of rope, usually has plastic dividers between the squares and measures 15 feet long. A rope ladder can be used during indoor or outdoor training.
Aerobic
Ladder drills can be used to improve your cardiovascular endurance. As you move quickly through the ladders, your heart and breathing rates increase. The longer you are able to maintain this cardiovascular increase, the better your endurance. You can run sideways through the ladder by placing one or two feet in each square. When you reach the end, immediately continue in the opposite direction. Continue to move sideways for your desired aerobic workout time.
Speed
You can run forward through the rope ladder while placing both feet inside each square. Since the squares are not large, you will remain on your toes as you proceed through the ladder. This motion strengthens the muscles in your calves, which improves your speed. When you reach the end of the ladder, sprint down the side back to the beginning and repeat. The sprinting simulates the fast movement during a soccer game that is required when running for the ball.
Coordination
Playing soccer requires foot coordination. To keep the ball away from an opponent, you may use footwork that requires you to move your feet forward and backward at a fast pace. A rope ladder helps to improve that speed and coordination. A tango drill uses a three count pattern as you proceed through the ladder. You begin standing outside and to the left of the ladder. To improve your balance and coordination, cross your left foot over your right to step in to the first square. Your right foot steps over the ladder to the outside of the first square and is then followed by the left. Your right foot then steps over your left into the second square. The left foot steps over the ladder to the outside of the third square. This pattern continues to the end of the ladder.
Agility
You can place two rope ladders at a 90 degree angle with each other to provide a platform for agility training. As you move forward down the ladder at a quick pace, you have to turn quickly to keep your forward motion. This correlates to movements on the soccer field that require quick decisions and fast movements. Jump training exercises such as a hop scotch can be used for this longer drill. Begin a hop scotch by standing with both feet in front of the first square. Perform the exercise by jumping into the first square and landing on your left foot. Jump into the second square with both feet and then the third with your right foot. This pattern continues as you progress down the ladder.
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