Fast Feet
Hey Everyone. Time to speed up those feet. This is a great way to work on your agility and to get a cardio workout in. Again this is a basic workout, but we can build on this in future posts. You also don’t need a great deal of space to do this as you will see below.
As always, use common sense. If you do a drill and it hurts STOP!!! Don’t overdo things. Start small or basic and work up to more advanced moves. You need to be physically ready to do theses drills. Before you start any exercise program check with your physician.
I have found that a ladder workout is both demanding and good for your overall agility. I know that not everybody has a ladder to do the workout, but you don’t need one to do ladders.
Ladder Substitutes
Chalk on pavement or concrete
Tape on the floor
Rope and old hose
Duct tape and paint sticks ( https://www.instructables.com/id/Agility-Ladder-free-and-easy/ ) Just found this, what a great idea!
A ladder segment measures 18 inches by 18 inches and 10 squares will give you about 5 yards. That’s all you need to get the work out in.
Where:
You don’t need a huge area. I use a 5 yard by 4 foot wide space in my basement. Your driveway or a flat area in your backyard works.
Before You Start
There is no end to the number of things you can do with a ladder. You are only limited by your imagination.
If you have the space do ladders with your stick.
Depending on which ladder drill you are doing you can use your stick as an offensive or defensive player.
The most important pointer I have is get the footwork down at a slower speed first before you try to speed up. It does no good if you do the foot work incorrectly, but fast. I count to myself or aloud for my clients. So “icky shuffles” are lateral movements where 2 feet go inside and 1 out. So I will count 1, 2, out, 1, 2, out. Once you get the movement pattern down, start to speed it up.
Finally, if you have space sprint out 5 yards after the ladder.
Must Do ladder drills
1 in’s
2 in’s
”Icky shuffle” 2 in 1 out
1 in 2 out
in, in, out, out (linear)
in, in, out, out (lateral)
Two in lateral shuffle
One in lateral
Shuffle every other opening
Ali shuffle
The Basic Workout
2 times through the ladder for each exercise equals one set. Rest for a minute and then do another set. Start with three sets and build from there. With Lateral exercises always face the same direction, start at one end and then start at the opposite end in order to work both sides.
Progressions:
As I mentioned above carry your stick in these exercises.
Defenders focus on getting your butt down and carrying your stick in good defensive position.
After you go through have a ground ball to pick up.
For my offensive clients I have them shoot on the run after going through the ladder and running a 2 step dodge. This is where a big back yard helps.
I will gets some clips up of going through the ladder with a stick in hand
That’s it. Keeping it simple, but demanding. There are plenty more footwork drills to do, and this is a great starting point.