Agility ladder exercises are very adaptable exercises. They will be applied independently to increase your speed, foot work co-odination and explosiveness, or they can be implemented as a dynamic warm-up to your regular fitness program . Before you get started, there are several pointers you need to follow: Move through the entire ladder on the balls of your feet, keeping your head level, and push your arms from your hips to the shoulder area.
The simplest of the agility exercises is for frontward movement and foot co-ordination. Go in a forward motion over the ladder, making sure each and every foot lands inside the box ahead, keeping your entire body targeting a specific rhythm. To enhance the difficulty of this work out you can tap each foot, in every box, when you run forward, producing a chop-step. This shortens your stride and works on your balance, too.
For side to side motion and co-ordination you may perform a side-shuffle along the entire ladder, making sure your feet contact the center of each and every box when you move laterally on the right or left. It is advisable to remain in an running posture and the entire body square to the ladder through these physical exercises. To increase the difficulty, you can actually execute a side to side jump from square to square. You might want to hold both legs coupled, or jump only on a single leg, dependant upon your skills.
As with several physical exercises, the end result you get will replicate the energy you put into doing them. The speed ladder is definitely a dynamic tool that has an endless possibility of patterns you can perform. A sense of creativeness can result in some extremely complex, yet fulfilling, exercise routines.
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