Agility ladder exercises are really adaptable exercises. They will be used individually to raise your speed, footwork co-odination and explosiveness, or they will be put to use as a strong warm-up to your routine workouts . Before you get started, there are a few guidelines it is best to adhere to: Maneuver through the entire ladder on the balls of your feet, keeping the top of the head level, and thrust your arms through the hips to the shoulder area.
The least complicated of the agility drills is for forward movement and foot co-ordination. Move in a onward motion down the ladder, ensuring every single foot lands within the box ahead, keeping the entire body targeting a specific rhythm. To improve the difficulty of the work out you can touch each foot, in each box, as you run forwards, causing a chop-step. This approach reduces the length of your stride and conditions your stability, at the same time.
For side to side movements and co-ordination you may start a side-shuffle down the entire ladder, ensuring the feet touch the core of every single box as you move side to side to the right or left. You need to keep yourself in the running posture and the entire body square to the ladder during these workouts. To add to the difficulty, you'll be able to carry out a side to side hop from square to square. You might want to always keep both legs together, or hop only on a single leg, determined by your skill set.
Like all workouts, the results you will get will emulate the energy you put into doing them. The agility ladder is certainly a dynamic instrument which has a never-ending possibility of patterns you can do. A sense of creative thinking can cause some incredibly complicated, yet satisfying, exercise sessions.