Baseball is not just about hitting and catching the ball. Baseball players need to be fast and agile to run bases or field a ground ball. Good footwork and coordination are important. Ladder exercises can help improve speed and agility for baseball players. Baseball coaches can choose from several ladder exercise options to improve the performance of players.
Straddle Skips
A basic ladder exercise that improves speed and agility for baseball is straddle skips. To practice this exercise, you will straddle one end of the ladder. The right knee is then raised. You skip forward so that the right foot lands outside the second rung of the ladder. When the right foot hits the ground, the left knee is quickly lifted, and the left foot will skip to the outside of the third rung. This pattern is repeated on each rung of the ladder. When the end of the ladder is reached, you can perform the exercise backward and return to the starting position.
In-Out Drill
Another basic ladder exercise that can help baseball players improve their footwork is the in-out drill. The in-out exercise starts with both feet inside the first square of the ladder. Next, you will step outside the second square with your left foot. After the left foot lands, the right foot will immediately step the outside of the second square. Both feet should now be straddling the ladder--but not for long. You will quickly step inside the third square of the ladder with your left foot and the right foot will follow. Both feet should now be inside the third square of the ladder. This zigzagging pattern is repeated for the length of the ladder.
Five-Count Drill
A more advanced ladder exercise for baseball is the five-count drill. This drill begins with both feet outside one end of the ladder. The right foot should step outside of the first square of the ladder. The left foot will then quickly step into the first square. The third step of this drill is performed by putting the right foot into the first square as well. Next, you will step into the second square with your left foot and the right foot will follow. This five-count pattern is then repeated beginning with the left foot this time. Counting to five to yourself as you practice this baseball exercise may help you get the hang of it.
Side Shuffle
Ladder exercises for baseball can also be performed sideways. The side shuffle drill moves sideways down the length of the ladder. The exercise begins with the left foot just outside of one end of the ladder and the right foot inside the first square of the ladder. You will start to shuffle sideways by quickly moving your left foot so that it joins the right foot in the first square. Once the left foot hits the first square, the right foot will rapidly shuffle to the second square. This pattern is repeated until the opposite end of the ladder is reached. The exercise can then be practiced by shuffling to the left.
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