A speed ladder, or agility ladder, is a rope or plastic ladder whose sides and rungs form squares about 18 inches per side. They can also have adjustable rungs. The purpose is to lay the ladder flat and practice footwork drills by stepping into and out of the squares of the ladder as quickly as possible in various patterns. The skills developed with speed-ladder training benefit many sports and are an important part of speed, agility and quickness (SAQ) programs. Agility ladder training teaches lateral dexterity and control of the feet using hip strength.
Step 1
Find an even, level surface with enough room to extend the speed ladder to its full size. It can be inside or outside. Lay the ladder on the surface and stretch it out so that its squares are in a straight line. Leave at least 6 feet of area on both sides and both ends of the ladder.
Step 2
Determine the step patterns for your speed-ladder drills. Patterns are available from sports trainers and many online websites, or you can create your own. A step pattern should consist of a repetitive series of steps that are performed by stepping into and out of the ladder squares along the length of the ladder. You should have more than one step pattern to round out your agility skills. Have printed instructions and diagrams with you during your speed-ladder exercise session.
Step 3
Warm up your body for the speed-ladder drills as for any workout. Do stretches and a few minutes of aerobics to get your heart and lungs warmed up.
Step 4
Perform the steps of your first speed-ladder drill slowly the first two or three times. Keep proper form: use the balls of your feet, not your heels or toes; hold your elbows at right angles while pumping your arms from hips to shoulders; lift your knees higher than for jogging; and maintain relaxed arms and hands. Keep your head level and avoid bobbing it.
Step 5
Repeat the step pattern both forward and backward, getting faster and faster each time until you can do the pattern flawlessly as fast as possible. Alternate leading with the left and right feet.
Step 6
Move on to the next step pattern, beginning slowly at first and moving faster each time until you can do it at peak speed. Repeat for each step pattern you want to practice. Do not continue the speed-ladder training if you become tired and find it hard to keep proper form. Speed-ladder drills are for agility, not endurance.
Step 7
Cool down after your speed-ladder training. Walk normally until your breathing and heart rate return to normal, then stretch your muscles again to avoid muscle stiffness or soreness the next day.
Tips and Warnings
- A good example of a step pattern is the hopscotch. Put one foot in the first square then jump into the second square with both feet. Put the other foot in the third square and jump into the fourth square with both feet. Continue this pattern all the way down the ladder.
- Do not undertake any exercise program without consulting a doctor.
Member Comments