If you don’t know what ladder drills are then maybe it’s time to learn! Originally ladder drills were made for improving sports performance. However, more and more trainers are adding them to their clients workouts for a huge boost in calorie burning!
FIT TIP: Try adding the ladder drills in between normal lifting. For example, do 2 normal exercises (ie. bicep curl, bent over row 3 sets) followed by one full round of ladder drills. Then move on to two new muscle groups and repeat!
* If you don’t have one of these fancy and expensive ladders then try making one of your own! Use simple tape to make one on your floor!
Here are some basic ladder drills
Hop Scotch Drill
This is one of the simplest ladder agility drills, even for those who are too old to remember playing hop scotch (or just won’t admit to it!).
- Start with your feet hip width apart at the bottom of the ladder
- Jump up with both feet and land on the left foot only in the first square
- Immediately push off with your left foot and land with both feet in the second square
- Immediately push off with both feet and land on your right foot only
- Push off from your right foot and land on both feet.
- Repeat this pattern for the full length of the ladder
In-Out Drill
Another basic drill to master but no less effective.
- Start with your feet hip width apart at the bottom of the ladder
- Step into the first square with your left foot first, immediately followed by your right foot
- With your left foot step outside to the left the second square, then immediately step outside the second square with your right foot
- Step back into the third square with your left foot first, followed by your right foot.
- Repeat this pattern in fluid motion for the length of the ladder
Lateral Feet Drill
The ladder agility drills from now on require more practise and greater coordination. Be sure to give yourself several dummy runs before attempting at speed.
- Start with both feet outside of the first square and to the left
- Step into the first square with your left foot first, immediately followed by your right foot… in a 1-2 motion
- Step to the right, outside the first square again with your left foot fist, followed by your right
- Now step diagonally left into the second square, with the left foot leading always keeping the same 1-2 motion
- Now step out to the left-hand side of the second square and repeat for the full length of the ladder
- If you perform several sets of this drill start at different sides of the ladder so your lead foot changes each time
Tango Drill
Named after the dance, when you perform this drill correctly you’ll see why. Or should it be the Foxtrot?
- Start with both feet outside of the first square and to the left
- Cross your left leg over your right and into the centre of the first square. Your right leg should immediately follow to the right of the first square, followed by your left leg
- It’s a 1-2-3 motion like you’re dancing
- From here your right foot comes across your left and into the centre of the second square as the pattern is repeated in the opposite direction
- Repeat for the full length of the ladder
Five Count Drill
This is the most difficult to master of these ladder agility drills and requires patience even for the most dexterous. When you can perform this exercise smoothly, with speed you’re ahead of most of the competition!
- Start with your feet hip width apart at the bottom of the ladder
- Step out to the right of the first square With your right foot immediately followed by placing your left foot into the first square
- Bring your right foot along side your left in the first square then step into the second square with your left foot immediately followed by the right
- Count these first five steps in a 1-2-3-4-5 manor
- Reverse the sequence by stepping out to the right of the third square with your left foot
- Repeat for the full length of the ladder
As with all the individual exercises that appear on this, or any other website, they are only as effective as the larger program that incorporates them (credit)
For Full videos of ladder drills in action .. go to this great site… it one of my favorites!!!
WHY DO LADDER DRILLS???
Ok, I know what you’re thinking…”I’m too old to be doing ladder drills!” YEAH RIGHT! You remember hop scotch as a kids, and jumping rope. As a child, those were ways to have fun. You weren’t thinking about trying to get in shape or stay in shape… you just were (because all you did was play these games). These kinds of activities keep you young, healthy, coordinated and in shape… why wouldn’t you do them??? After all, gliding on the elliptical trainer or ridding the bike doesn’t train you to use your balance or move around in space.
Muscle confusion, is another reason for doing ladder drills. Your body adapts to the exercises the longer you do them. This can lead to plateaus. By doing something completely different you can challenge your body in a new way and drop excess weight, inches and body fat.
No one is too old for ladder drills! You are only “old” when you stop moving! Your body has the ability to stay as young as you make it!
Adria Ali
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