There are literally hundreds of drill you can choose to perform on the
agility ladder. Some emphasize mechanics, other change of direction, balance,
speed and even conditioning. The following video show some of my favorite for
improving elasticity, or the ability to absorb/apply force and get off the
ground quickly. This is an extremely important quality for reaction, first-step
quickness, agility, and speed. Watch the videos and then read the descriptions
underneath.
1) 3 out 1 in Linear - Stand facing down the
ladder. Take one step in the ladder and then take three steps to the
outside. Count IN-1-2-3, IN-1-2-3 or right-left-right-left.
Once you have the sequence down attempt to move your feet as fast as
correct form allows while keeping your torso still. Don't forget to move your
arms!
2) 3 out 1 in Lateral Lead Leg - This drill is the same
as the linear drill except that you will move laterally down the ladder. Place
your lead foot in the ladder and then take three steps below the ladder. The
count is the same - IN-1-2-3, In-1-2-3.
3) 3 out 1 in Lateral Trail Leg - This time place your
trail leg in the ladder first and then take three steps below the ladder.
Continue down the ladder as with the previous drills.
4) Slalom Jumps - Straddle one side of the ladder and jump
to the next square straddling the other side. Move up the ladder moving your
legs but keeping your torso still - DON'T bounce up and down!
5) Snake Jumps - Straddle one side of the ladder and jump
forward turning 90 degrees so that you are straddling the plastic rung. Jump
forward again turning 90 degrees in the opposite direction so that you are
straddling the other side of the ladder. Move up the ladder as quickly as
possible turning your entire body, not just your hips. Say to yourself:
side-middle-other side-middle.
