Top Agility Ladders
- 12 Durable plastic rungs, overall length: 20 feet
- Each rung measuring 17" long, space between rungs measuring 15"
- Equipped with a carry bag for easy portability
- Great tool for you to improve quickness through accelerated foot strike and lift frequency.
- Great tool for weight loss as it can TORCH CALORIES bigtime.
- 15 FEET HEAVY DUTY LADDER: Constructed of 15 feet nylon speed ladder with durable plastic rungs for agility and quickness training
- FULLY ADJUSTABLE 12 RUNG DESIGN: Up to 15-inch adjustment from rung to rung with nylon straps for different levels, skill sets and exercises. Suitable to meet all your workout demands
- INCLUDE A CARRY BAG: You can easily stash them in the carry bag to train anytime and anywhere that you want. Great for active kids, athletes, and beneficial for older adults to workout, maintain balance and mobility
- BETTER ATHLETIC PERFORMANCE: Ideal for athletic training, football, soccer, basketball drills, hockey, lacrosse, tennis, badminton, rugby to increase acceleration, leg strength, and speed, core skills, balance, rhythm, and body control
- 5 YEAR WARR - PLACE YOUR ORDER NOW: Make your special ideal gifts for sport teams or coaches. Our speed ladder stands up to 5 YEAR warr or if you think it's not for you, contact us and receive all your money back within 60 days of purchase
- BUILD SKILL & CONFIDENCE FOR INDOOR / OUTDOOR GAMES: The Mantra Sports Agility Ladder is best for adults & kids who want to get fit & gain a competitive advantage in baseball, football, running, tennis, hockey or any sport requiring speed, quickness of feet & alertness
- TRAIN ANYWHERE WITH OUR ALL-WEATHER ADJUSTABLE LADDER: Lay each 19.6 foot nylon strap parallel to each other and adjust the 12 rungs to your liking. Use in your home gym or secure with four rust-resistant pegs on grass. Pack in its carrying bag when done
- HOP, SKIP, AND RUN TO YOUR WEIGHT AND FITNESS GOALS: Add fun and variety to your workout with a progressive exercise plan using our foot ladder and agility disc cones. This can help you lose weight safely while improving your coordination and heart health.
- TRAIN YOURSELF WITH OUR STEP-BY-STEP WORKOUT POSTER: Backed by a lifetime warranty, your purchase of our adjustable speed ladder gear comes with a fully illustrated, double wall chart showing you various footwork drills for agility in each fitness level.
- GROW STRONGER AS YOU GROW OLDER: Agility training for the elderly helps strengthen core joints to improve balance & mobility, aid better movement & prevent injury from falls that can occur as you age. It also engages both mind & body coordination as you learn to focus on every move.
- 100% MONEY BACK GUARANTEE - If for any reason you are not completely satisfied with your agility ladder and cones, simply return them for a no questions asked refund
- HIGH QUALITY - 12 Flat plastic rungs that are adjustable and easy to set up for all levels of athletes - for kids, amatuers & professionals
- EXTRA CONES - Not just 6 or 10 cones, but a full set of 20 field cones to create your desired drills
- EASY TO USE - Simply unravel the straps with the adjustable ladder rungs, take out the field cones, and you are already set up
- CONVENIENCE - Take your ladder/cone carrying bag with you and pack it up in just seconds - good for indoors or outdoors
- SPORTS TRAINING SET: This sports training set includes an Agility Ladder, 6 Yellow Disc Cones, 1 Resistance Parachute, 4 Steel Stakes and a Drawstring Bag. Improve balance, agility, speed, reflexes, and explosiveness with this sports training set. Create your own circuit with the included items.
- FULLY ADJUSTABLE: Distance between rungs can be adjusted to fit your training scenario. Use the included steel stakes to keep it in place. Cones can be placed in a wide variety of patterns. Mix it up to keep workouts fun.
- BUILD EXPLOSIVENESS: The Resistance Parachute creates drag, forcing you to work harder which, in turn, builds overall strength. Build both speed & strength in one exercise.
- VERSATILE: Suitable for PE teachers, coaches, football players, basketball players, soccer players, tennis players, track athletes, rugby players and athletes of all sorts. Can also be used to create a fun obstacle course suitable for kids and adults alike.
- DIMENSIONS: Agility Ladder: each bar measures 16.2 x 0.7 inches and are 0.15 inches thick. The entire ladder is approximately 20 feet in length. Disc Cones: Diameter of 7 inches and 1.7 inches in height. Steel Stakes: 7 inches in length. Speed Parachute: When flattened the parachute measures flat approximately 37 x 38 inches. It fits waist circumferences up to 41 inches and can be adjusted using the hook loop strap.
- THE ULTIMATE SET - Agility ladder 15 feet, 11 heavy-duty Rungs - 5 m"m THICK!, 8 elastic cones, Constructed with high quality durable materials, folds EASILY!
- GET FASTER & STRONGER! - All the great athletes use this ladder, very simple & easy to use, great as a warm up routine before your trainings, your performance and skills will increase! Use it constantly and see results quickly.
- EXTRA VALUE & BENEFITS! - Bonuses Includes 8 durable cones, 4 metal pegs, premium carry bag + FREE E-book with a video: 17 agility DRILLS for beginners & professionals. Increase your speed & mobility, prevent injuries, improve your co-ordination, burn lots of calories, get fit and BE A PRO!
- GREAT GIFT FOR EVERYONE - For all group ages, portable - train indoor or outdoor! Just choose, Place ladder inside your suitcase and travel anywhere, get your kids one and train with them! Suitable for any sport: boxing, soccer, basketball, tennis and more.
- BUY WITH CONFIDENCE - Invincible Fitness is formed by active athletes, we are 100% sure of our products quality, if you are not satisfied we will make sure to refund you, customer service is available 24\7, don't hesitate, GET YOURS NOW!
- THE ULTIMATE FITNESS TRAINING BUNDLE: Includes an agility ladder, five hurdles, eight cones, a jump rope, and three latex resistance minibands. The perfect set for any kind of drills and skills sharpening.
- SUPERIOR QUALITY: Our professional-grade training tools are built to last, season after season. Ladder straps and jump rope are thick and durable, cone targets are flexible, and the hurdles are adjustable in height and collapsible. Just train hard and don't worry about stepping on anything - nothing will break!
- IMPROVES AGILITY AND SPEED: Great for coaches and athletes training for sports that require foot speed, strength, and endurance including football, soccer, basketball, lacrosse, baseball, track and field, tennis, and more. Makes practice sessions more fun and lessens the chances of injury.
- EASY TO SET UP: Simply roll them out, fix them to the ground, and then train on your own, or with your team! Practically anyone can use this fitness set. Easily adjustable for kids and adults of any heights and fitness levels.
- CONVENIENT CARRYING BAG: This sports kit comes with a nylon bag, making it easy for you to store or take all of your agility training gear wherever you go. With 100% money-back guarantee!
- SPORTS TRAINING SET: This sports training set includes an Agility Ladder, 5 Yellow Disc Cones, 1 Resistance Parachute, 4 Steel Stakes and a Drawstring Bag. Improve balance, agility, speed, reflexes, and explosiveness with this sports training set. Create your own circuit with the included items.
- PROVEN TO INCREASE AGILITY AND SPEED - Agility ladder and cone drills are proven to improve quick foot speed, acceleration, strength, fitness, conditioning, endurance, and reduce the chance of injury. This set is perfect for coaches and athletes training for all sports including football drills, soccer practice, basketball, lacrosse, hockey, baseball, tennis, track and field.
- HOP, SKIP & RUN TO YOUR WEIGHT GOALS: Add fun & variety to your cardio workout with a progressive exercise plan using our foot ladder & agility disc cones. This can help with safe weight loss while improving your coordination & heart health.
- running parachute is designed to produce 11-33 pounds of resistance during sprinting to simultaneously perform speed and strength training. It effectively promotes explosiveness and stamina that is vital in field and track sports.
- RISK FREE GUARANTEE. Nothing is more important to us than delivering fitness products that are good on the body, good on your wallet and good for peace of mind. It's why each CANPPNY product comes with a 100% satisfaction warranty
- HIGH-QUALITY MATERIALS: Crafted with high-quality PP material designed to last for years of use and training
- ADJUSTABLE 15'' RUNG DISTANCE: Built with a rung distance of 15'', Overall length reach 19 feet.The individual rungs can be moved and changed for preferential needs
- EASY SET-UP: Simply unravel the straps and rungs to set up on surfaces for use
- BONUS CARRYING BAG: Equipped with a bonus bag for ease of carrying, portability and on-the-go training
- CONDITIONING EQUIPMENT: Ideal tool for all athletes and trainers to improve foot speed, movement control, lateral response, coordination, overall balance and general fitness
- ULTIMATE SPEED LADDER: Ideal for beginners and professional athletes, this agility ladder is a must-have for improving their speed, endurance, agility, coordination, quickness and overall athletic performance.
- √ COMPLETE TRAINING BUNDLE: This agility ladder comes with 10 sports cones for different drills and techniques and it also includes 1 carry bags and 4 stakes to better train your athletes.
- √ FULLY ADJUSTABLE RUNGS: This quickness ladder is designed with high-quality materials and it is perfect for indoor or outdoor training. The 12 individual rungs are 100% adjustable to allow for different drills and exercises.
- √ UNRAVEL YOUR HIDDEN TALENTS: All you have to do to use this training ladder is simply unravel the straps and adjust the rungs for any surface. Improve your movement skills, balance and introduce yourself to higher level of fitness.
- √ WARRANTY: Every single one of YISSVIC products are covered by our 100% satisfaction guarantee which means that you can contact us in case you are not entirely pleased with your order and we'll offer you a full refund.
- AGILITY AND ACCELERATION. Develop explosive power, speed, and better footwork with the SKLZ Quick Ladder. This flat rung ladder improves technique and responsiveness. The Quick Ladder caters to all sports as it increases efficiency for all athletes.
- UNLEASH YOUR ATHLETIC POTENTIAL. Find the perfect rhythm your training with this performance focused product. The SKLZ Quick Ladder helps improve coordination, strength and physical dexterity so you can unleash your potential and accomplish your goals.
- ELITE DESIGN. SKLZ produces optimal sports equipment. The Quick Ladder, has 11 heavy-duty plastic rungs, measuring 17" and is 15' long. To put it simply, it will last through seasons of sweat. Take it to the field, or court to improve your skills.
- SUPERIOR BALANCE AND STABILITY. Work ladder drills and train harder than you thought possible with the SKLZ Quick Ladder. Practice change of direction, improve balance, and gain greater stability in your athletic footwork.
- INVEST IN YOUR PERFORMANCE. The SKLZ Quick Ladder will stand up to the nitty gritty. It's time took alive and use the this basic agility ladder to train harder, build better technique, and gain more confidence in your athletic performance.
- TAKE FOOT SPEED TO THE NEXT LEVEL. Our agility ladder was created and tested by professional athletes to deliver a consistent and effective training experience so can focus on bringing your absolute best. Ideal for all levels and sports such as soccer, basketball, volleyball and lacrosse.
- PUSH FURTHER THAN OTHERS. Durable, 1-inch rungs and included ground stakes mean our ladder will lay flat on any surface and can hold up to even the toughest of workouts. 20-foot, extra-long length and high visibility colors help you to train longer and push yourself further.
- GET GOING, FASTER. Rungs are reinforced and sewn in at optimal performance size for fast and easy set up. Once done, ladder can be quickly put away into storage bag. FREE quick start video gives you speed drills for intense training sessions.
- GOOD ON YOUR BODY. AND ON YOUR WALLET. Designed in California, BodyGood is a 'factory-to-consumer' brand that has removed wasteful "middle" costs at no expense to quality. We return that value back to our products and your pocketbook.
- RISK FREE GUARANTEE. Nothing is more important to us than delivering a full line of reliable health and wellness products that are good on the body, good on your wallet and good for peace of mind. It's why each BodyGood product comes with a 100% satisfaction guarantee.
- IDEAL FOR EVERYONE : Whether you're a pro athlete or a beginner, a U8-14 coach or a personal trainer, agile or not, these Workout Ladder will fit your needs. Its easily adjustable for kids, teenagers and adults of any heights and fitness levels.get one for your team now!
- DEVELOP SPORTS TRAINING SKILLS : Sports Latter drills constitute a form of High-Intensity Training which Improves your stamina and cardiovascular so it allows playing longer than your competition.
- PREMIUM QUALITY :Ultra Thick, durable rungs, heavy duty straps and flexible bright cones. Our professional-grade agility ladder and marking cones set is built to last, season after season. When you're done training, carry and store the entire set in your 2 included heavy duty carrying bags.
- FULLY ADJUSTABLE RUNGS - Most agility ladders are made with thin plastic "FIXED" rungs that are not suitable to adjust to different levels of training which is a huge absence. Our footwork workout ladder is built for performance with tangle-free straps and fully adjustable rungs, right out of the box. A great gift idea for kids, coaches, athletes,personal trainers or anyone else who loves sports training!
- 100% MONEY-BACK GUARANTEE - Bltzpro offers a 100% guarantee that you are fully satisfied with your Pro Agility Ladder and Cones or receive your money back "No-Questions-Asked" . Hit "Add To Cart" now.
- UPGRADE YOUR AGILITY TRAINING - Race your way through the agility ladder to improve your speed and agility in sports such as football, soccer and other team sports. Level up your training by using the 12 pro disc cones in your personalized workout.
- 12-RUNG AGILITY LADDER - 12 adjustable flat plastic rungs are easy to set up to suit all sizes for kids, teenagers and adults. You may space them out for footwork exercises or close them together for quick in-and-out exercises to improve your explosiveness.
- 12 FIELD CONES - A set of 12 field marker cones are included to exceed your footwork drills options. We chose the most bright and easy-to-see colors - Yellow and Orange - to mark your routine clearly.
- 4 METAL STAKES - Keep your speed ladder flat in place with the help of 4 steel pegs, save time to improve your speed, agility, balance, flexibility, strength and coordination with your intense training exercises.
- EASY TO CARRY: One bag is included for the speed ladder and one velcro strap for the cones. Grab the ladder and cones with you and start your agility drills.
- Agile training ladders set: A 6 m long agility ladder, a resistance parachute, 12 adjustable rungs, 12 yellow disc cones and and a carry bag.
- Material: The agility ladder is adopted environmental PP material, which is pressure-resistant and anti-crack. Can be used for a long time.
- Adjustable: You can adjust the distance between the rungs according to your training scenario. The unique buckle design can establish the splice between the ladders and solve the problem that the rope ladder is not long enough.
- Convenient and practical for collection. Easy to move and carry, suitable for indoor and outdoor conditions.
- It's the secret weapon used by coaches and athletes to develop key functional skills such as stamina, quickness, balance and coordination.
- THE ALL IN ONE AGILITY TRAINING PACKAGE - The Agility X Pro Training Set includes a 20FT agility ladder with adjustable rungs to fit your training needs. Includes 4 heavy duty steel stakes to ground your ladder outdoors. Create your own circuits with the 6 included disc cones. Includes a running parachute which creates drag while running, improve speed and strength. The set also includes two loop resistance bands (heavy and x-heavy resistance which helps build muscle and strength.
- PERFECT FOR TRAVEL - Fitness Kings Agility X set is great for people who are traveling or are on the go. Simply throw the set in your luggage and workout anywhere, anytime. A must have for coaches and athletes.
- INCLUDES WORKOUT GUIDES AND ACCESS TO VIDEOS - The set also includes a 60 minute workout guide and access to over an hour of workout videos which can be streamed on your computer or phone anywhere, anytime.
- LIFETIME WARRANTY- The Fitness Kings Agility X Set is one of the strongest, highest quality agility sets on the market. If any part of your set ever breaks we will replace it for free. No questions asked. We strive to provide our customers with only the best, highest quality fitness products.
- Agility Ladder Drills eBook delivered by email, Training cones, professional equipment to increase your speed, strength and agility. Be faster and quicker than your opponents.
- Freely Adjustable Training Lengths for Different Skill Sets And Exercises, Beginner Or Pro
- Portable Device Can Be Carried In Your Bag And You Can Use It Indoors and Outdoors, All Year Round.
- 12 High Quality Flat Plastic Rungs, Prevents Ankle Rollover, Decreases The Chance Of Injury
- Comes with a Custom Carry Bag, Pack It Up In Seconds, The Only Agility Ladder backed by a Lifetime No Hassle Free Replacement Guarantee.
- QUICKNESS TRAINING EQUIPMENT - Ideal for all athletes - that are looking for improving their speed endurace, their reactive speed, balance, footwork skills and overall coordination
- DURABLE AGILITY LADDER - High-quality speed ladder for quickness training with soft sticks - Suitable for both beginners and pro's as the 12 individual rungs are adjustable for different skill sets and excercises
- EASY TO SET-UP - Simply unravel the straps and adjust the rungs to set up on indoor- or outdoor surfaces.
- SPEED LADDER KIT - 12 rung agility ladder with a bonus bag for convenient transportation and on-the-go speed training plus a bonus folder with the best drills for faster footwork and better movement skills.
- AGILITY LADDER 19,4 FEET - for anyone from kids and young talents to today's athletes and sport practitioners that wants to improve their movements skills and general fitness
- IMPROVES YOUR PERFORMANCE - Improve your athleticism by boosting your speed, power and agility with the Gradient Fitness Agility Ladder. Crafted with high visibility green rungs and premium nylon webbing. You get a reliable, easy to use agility ladder that lasts through every workout and holds it form. Use the Gradient Fitness Agility Ladder to maximize your athleticism by boosting your speed, power, and agility.
- EXTRA NYLON FOR A FULLY CUSTOMIZABLE PRODUCT - Our ladder is 15 feet long and includes 8 rungs. We included an extra 4½ feet of nylon to allow for more advanced exercises. The standard agility ladder only accommodates 18 inch spacing. With the Gradient Fitness Agility Ladder you can customize the spacing between rungs up to 25 inches!
- STORAGE BAG FOR EXERCISE ON THE GO - The included zippered bag stores the ladder away from your other gear and makes for convenient portability for athletes on-the-go.
- INDOOR OR OUTDOOR USE - Crafted with weather-proof nylon and durable plastic rungs the Gradient Fitness Agility Ladder can be used inside on the court or outside on the field. We've included 4 FREE metal stakes and metal triangle rings for ultimate stability with use on grass.
- BORN IN THE USA - Gradient Fitness is proudly owned and operated out of Rochester, NY.
- [IMPROVE YOUR SKILLS] A11N's speed & agility training set comes with 1 speed chute, 1 agility ladder, 12 disc cones, and 4 adjustable hurdles. Mix and match items to create the ultimate workout, and create a variety of drills for improving speed, agility, coordination, footwork, balance, and explosiveness.
- [INCREASE SPEED AND EXPLOSIVENESS] The speed chute is made with compact polyester with a silver coating and a nylon webbing belt to guarantee significant resistance. Combined with the adjustable hurdle (7.87 inch to 11.6 inch high), you'll be able to improve your speed and explosiveness for track, soccer, basketball, football etc.
- [IMPROVE YOUR FOOTWORK] With the 13.45 ft long 8 rung adjustable ladder and 12 disc cones, you can design a vast variety of footwork drills both indoors and outdoors.
- [GREAT FOR PERSONAL AND TEAM USE] The A11N sports training combo is made with high-quality materials, making it ideal for personal use, club teams, and year-round training.
- [SATISFACTION GUARANTEE] Your satisfaction is important to us, and we want you to buy with complete confidence from A11N SPORTS. As a result, we offer unconditional exchange/return/refund services within 60 days after your purchase. If you have any questions, contact us and we will get back to you within 24 hours.
The Benefits of Using An Agility Ladder
Working out should be about more than weight lifting and doing some cardio to lose surplus weight and remain in form, it should also involve agility and movement skills.
Boost bodies coordination in order to be able to quick in generating your muscle to complete the work, like running or lifting. Applying this, it can help one to prevent and alleviate pain and injury as well as react more quickly. Make sure you have good form with movements and pay attention to the most suitable muscles exercise.
This is why an Agility Ladder is an excellent and ideal piece of equipment to use to be able to enhance your mind-body coordination. An Agility Ladder is frequently used by athletes to boost their footwork and agility. It will help you to understand a wide array of various movement patterns. Ladders are the multi-directional tool for improving footwork which helps to move feet quickly through complex patterns. Agility ladders come in different shapes and sizes, very light weighted and portable to easily carried out anywhere for learning different aspects of movements.
These are the perfect training equipment that forces your own feet to adapt very quickly to patterns of footwork by repeating the exercises over and over, and the user can very quickly increase and reduce steadily the distance between 2 rungs to understand different phases of movement.
Speed and Agility Ladders are also regarded as the very best workout equipment used to boost the flexibility and quickness within you. This equipment plays an important role in reducing weight and keeps the body in better shape.
The folks that may actually benefit most from Agility Ladder Drills are actually non-athletes trying to improve their mind-body connection and coordination.
However, to get the most out of the drills, you can’t simply go through as fast as possible and perform some drills haphazardly. You must concentrate on having the movements down perfectly and then do them as soon as possible.
By learning the newest drills and doing them correctly, you will boost your mind-body connection and also improve your coordination.
7 Reasons to Use an Agility Ladder
1. Can be used by Anyone
Though Agility ladders were initially used by elite athletes, they have progressively turned out to be part of the complete training program for weight loss clients and other individuals in need of personal fitness. The agility ladder can be used by everyone, since it is simple to use and anyone can keep up with it, the more you advance in your training the more difficult you can make it!
2. Reduces Risks of Injuries
The agility ladder trains numerous human body functions which are essential for survival, and effectively works to raise the strength and stability of your muscles, joints, tendons, and ligaments all at once! It truly is a fantastic and underutilized tool! One of its more unique benefits is the fact that it will help in boosting your strength and resiliency regarding the elastic fascia and connective tissue in your own feet, ankles, and rest of low body.
By improving being able to shorten and lengthen, the agility ladder decreases the possibility of injury which normally occurs due to quick changes in direction or speed. Speed ladder benefits are multi-faceted, that is another good reason why you should be applying this tool so often!
3. Enhances Body Awareness and Movement Skill
For athletes, the agility ladder aids in developing specific skills which will help them to do well, in terms of movement ability. The speed ladder helps in boosting your rate of force production, a thing that relates directly to the speed of which your muscles contracts.
Aging people are able to enhance their dynamic balance through speed ladder training, which can help them maintain a high level of fitness as well as overall coordination even at senior years.
According to research by the Journal of this American Geriatrics Society that has been published in April 2004, community-based resistance and agility training programs were supported to simply help lower the possibility of falling among older women who have low bone mass. Whether you merely need help walking correctly or perhaps you are tuning up for professional sports, it is possible that speed ladder benefits will help enhance the quality of your life in many different ways!
4. Intensifies Cognitive Performance
According to a study which was carried out because of the Air Force Research Laboratory, it had been revealed that agility training is capable of enhancing your cognitive performance. Because it incorporates components of learning, balance, focus, and coordination on top of that, the agility ladder is able to stimulate stronger connections among several brain regions, causing them to work together. For some people, this technique associated with the brain is totally away from sync. Simple agility ladder training could make a massive impact for those who have this difficulty!
5. Fun to Use
Speed ladder training is a fun way to train, it is great for those who are always in a rush but want to lose weight. Whether you just need a change in your cardiovascular routine or you are looking for a new-staple in your fat-burning training, the agility ladder is outstanding for people who are easily bored with “normal” workout programs. Agility ladder training is interesting and very challenging in several different ways, allowing you a range of different goals to work towards achieving. Along with this, the speed ladder can burn enough calories that you will never need to endure an hour-long cardio sessions again!
6. Weight Loss
Agility ladder training can be used as a type of High-Intensity Interval Training (HIIT), which enables you to burn the same amount of calories in a shorter amount of time! Agility ladder exercises are great for use in short-explosive intervals, be demanding on your body and will certainly enhance your coordination. Agility ladders are also highly ideal for weight loss since they are low-impact on your joints and tendons. Although they require fast movements, the range of motion is small and there is no painful force created with the ground such as with box jumps or depth jumps.
7. Inexpensive and Portable
The agility ladder is portable enough to fit in many bags, and can easily be brought wherever you go. You can find a high-quality agility ladder for less than $20 easily, which is totally great and goes well with your budget, giving you no excuse not to have one.
Top 10 Exercises with Agility Ladder
1. Single Leg Forward Jump between Ladder Spaces
- Place a cone 40 yards through the ladder.
- Jump to the ladder on your left foot.
- Immediately dash to your cone.
- Backpedal to your ladder.
- Turn around and hop through the ladder on the right foot.
2. Lateral Jumps In or Out of Ladder Spaces
- Place a cone 20 yards through the ladder.
- Stand alongside the ladder and jump inside and out of each space with both feet together.
- Immediately follow with lateral sprints into the cone.
- Jump back to the alternative region of the ladder and jump inside and outside associated with the spaces back into the beginning.
- Jump and lateral jumps enhance lateral movement regarding the basketball court and football field when moving sideways to defend an opponent. They are great agility movements for runners eluding tackles and sidestepping opponents.
3. Med Ball Simulated Tire Drill
- Holding the med ball overhead, high-step forward (driving knees toward waist) through the ladder (as though going through a football tire drill).
- Turn around and repeat high steps returning to start position.
4. Horizontal Jumps / Diagonal Sprints
- Arrange three cones 20 yards apart in a zig zag pattern (20 yards diagonally right, 20 yards diagonally left, and 20 yards diagonally right).
- Face the ladder in an athletic stance.
- Explosively jump forward, skipping two ladder spaces.
- Upon landing, immediately jump forward again, skipping two spaces.
- Continue horizontal jumps to your end for the ladder.
- Quickly sprint diagonally right to the initial cone, diagonally left to the second cone and diagonally straight to the 3rd cone.
- Rest 10 seconds, turn around and diagonally sprint every single cone returning to the ladder and finish with horizontal jumps returning to start position.
5. Med Ball Single-Leg Lateral Hops
- Keep the med ball overhead and stand alongside the ladder.
- Hop with your left foot laterally inside and outside regarding the ladder into the end.
- Without rest, turn and hop inside and out together with your right foot back again to start position.
- This might be a great balance exercise that translates to the football field when sidestepping an opponent using one foot or trying to stay static in bounds.
6. Explosive Push-Ups between Ladder Spaces
- Assume push-up position with your hands in the 1st ladder space.
- Lower yourself slowly, then explosively push up along with your hands leaving a floor.
- Advance along with your hands and feet into the second ladder space and repeat the explosive Push-Up.
- Continue Explosive Push-Ups to the end of the ladder.
- This drill combines upper-body power and upper-body muscular endurance for pushing away wrestling, football and hockey opponents along with building chest, shoulder, arm and back muscles.
7. Forward and Backward Crab walks in Ladder Spaces
- Assume a seated position facing the ladder.
- Bend your knees along with your feet on the floor and employ your arms to elevate your hips.
- Walk forward with your hands and feet through each ladder space together with your hips continually raised off a floor.
- Continue steadily to the termination of the ladder, then walk backward in your feet and hands to begin position.
- Crabwalks build triceps, shoulder and upper-back muscles, strengthen abdominal and lower-body muscles, and boost upper- and lower-body muscular endurance.
8. Multi-Directional Sprints
- Arrange three cones 10 yards apart with Cone 1 10 yards diagonally off to the right through the end associated with the ladder, Cone 2 diagonally to the left, and Cone 3 diagonally to your right.
- Stand alongside the ladder and high-step laterally (knees to waist) with one foot on the ladder additionally the other foot away from the ladder.
- Sprint diagonally right, then diagonally left, then diagonally right.
- Backpedal to your ladder and repeat lateral high steps inside/outside the ladder back once again to start position.
- Lateral high steps and multi-directional sprints are helpful movements, especially in football when avoiding tackles and running over the field to catch a pass.
9. Med Ball Reverse High Step Simulated Tire Drill/Reverse Sprint
- Set a cone 40 yards through the end of the ladder.
- With your returning to the beginning of ladder, support the med ball overhead and perform reverse high steps through the ladder spaces into the end.
- Immediately follow with a reverse sprint into the cone.
- Turn and backpedal to the ladder.
- Repeat high steps through the ladder returning to start position.
10. Two Vertical Jumps in Each Ladder Space
- Jump as high as possible 2 times in each ladder space and continue through to the end.
- It is necessary not to pause between jumps, since momentarily stopping minimizes the explosiveness you wish to develop.
- Upon landing, immediately jump as high as you can easily for the following jump.
- Step to the next space and continue the double jumps.
Amazon Best Seller Products List Last Updated on 2019-06-24