Ladder and Agility Drills Week 5

8/13/2019 Ladder and Agility Drills Week 5

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Mike Stevenson Strength and Conditioning Coach [email protected]

Choose 3-4 drills and repeat each drill 4 times

Speed Ladder Drills 1.1) 1 Step Run: use control, foot quickness on & off the ground

1.step once in each square

2) Lateral Run: make sure you lead with each leg1.step both feet into each square

3) Slide Reach Shuffle: great for spotting potential limb injurieswith the knee collapsing on contact with the ground.

a.3 steps out, 1 step in

Bunny Hops: control & lightness of foot, not explosive4) 2 feet in each square


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Speed Ladder Drills 2.1) 2 Step Run: teaches the foot how to interact with the ground

1.step twice in each square

2)Volley Ball Skip: teaches power and balance for change of direction1.big toe & ball of foot pushing inside-out

3) In Out, Out Shuffle: encourages hip movement and speed of step1.alternating step into each square

4) Lateral Bunny Hops: control & lightness of foot, not explosive1.2 feet in each square

5)Ali Shuffle: control & lightness of foot1.Alternating step in each square simultaneously


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Speed Ladder Drills 3.1) Hurdle Run: step once over each hurdle

1.improves hip mobility co-ordination

2) Single Leg Hurdle Run: outside leg remains straight1.step once over each hurdle

3) Icky Shuffle: In In LeftIn In Right

4)Ankle Bounces: great for developing strength in the ankle joint1.2 feet or 1 foot: change in the middle

5) Pivot Hops: great for teaching hip movement1.Pivoting 90 twice on the inside foot then swap feet


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Speed Ladder Drills 4.1) Carioca: great cross-over action

1.step once in each square

2) Backward Icky Shuffle: a real challenge

3) 2 Step Lateral Shuffle: teaches balance, for change of direction1. 2 steps below / 2 steps in / 2 steps above

4) Hop Scotch: good for recovery & split step skills1.both feet out then both feet in next square

5)Alternating Hop Scotch: good for recovery & split step skills advanced singleleg co-ordination

2.both feet out then one foot in next square


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Speed Ladder Drills 5.1) Zig Zag: great cross-over action

2) Cross-Over Shuffle: Increase power & flexibility in the hips & theability to change direction.

3)Zig Zag Cross-Over Shuffle: improves cross-over mechanics

4) Slalom Ski Jump: good for balance, co-ordination & quicknessdouble or single leg


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Finish

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Finish

Agility DrillsNote: for all of the drills, cones should be between 2-3m apart.

Choose 3 drills and repeat 4-5 times each side.

(These drills can be performed at the start of any training session or as part of a warm-up for a

game)

1. N drilla. Starting at cone 1, sprint around cones 2 and 3 to cone 4.

2. T drilla. Starting at cone 1, sprint around cone 2 turning left to cone 3, around cone 3 then

through to cone 4, around cone 4 returning back to cone 2 and then to cone 1. (repeat

in both directions)

Start

Start


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Finish

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Finish

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3. Inside box drilla. Starting at cone 1, sprint to cone 2 turning right to cone 3 then to cone 4, returning back

to cone 1 and final sprint past cone 2 to finish. (repeat in both directions)

4. Outside box drilla. Starting at cone 1, sprint around cone 2 turning right to cone 3 then to cone 4, returning

back to cone 1 and final sprint past cone 2 to finish. (repeat in both directions)

Start

Start


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Finish

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5. Inside X drillb. Starting at cone 1, sprint to cone 2 turning right to cone 4 then left to cone 3, returning

back to cone 1 and final sprint past cone 2 to finish. (repeat in both directions)

6. Outside X drillc. Starting at cone 1, sprint around cone 2 turning right to cone 4 then left to cone 3,

returning back to cone 1 and final sprint past cone 2 to finish. (repeat in both directions)

Start

Start

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Ladder and Agility Drills Week 5