Speed and Agility Ladder Training

Agility
Agility is the ability to change the direction of the body in an efficient and effective manner and to achieve this you require a combination of:

Balance
The ability to maintain equilibrium when stationary or moving (i.e. not to fall over) through the coordinated actions of our sensory functions (eyes, ears and the proprioceptive organs in our joints)

Static Balance - ability to retain the centre of mass above the base of support in a stationary position

Dynamic Balance - ability to maintain balance under changing conditions of body movement

Speed
the ability to move all or part of the body quickly

Strength
the ability of a muscle or muscle group to overcome a resistance

Co-ordination
the ability to control the movement of the body in co-operation with the body's sensory functions e.g. catching a ball (ball, hand and eye co-ordination)

How do we improve agility?
We can improve our agility by improving the component parts of agility (listed above) and practicing the movements in training.


Agility Ladder
In various fields of sports competition, the body is constantly asked to perform movements from unfamiliar joint angles. The main objective for agility ladder programs is to promote a wide range of different foot and movement patterns. These skilled movements become second nature and the body is able to respond quickly to various angles that are required in sporting events.

We can improve our agility by practicing the movements in training and an agility ladder is an essential tool in a complete agility program. The standard ladder is 10 yards long with 18 inch squares but you can construct your own ladder using sticks or tape.

When beginning an agility ladder program start with 2 to 4 drills and once you master these then introduce new drills.

http://www.brianmac.co.uk/agility.htm

These are some videos of speed and agility ladders drills that you can try in your workouts. Speed and agility workouts will carry over into your sport and developing these attributes can make a major difference to your performance on and off the court/playing field.

*Start with low reps and low speed/movements and work your way up to higher reps and faster, quicker movements, this will help to build up your joints and muscles surrounding those joints.*