How to Use Agility Ladder Training

By LinnLinn

How to Use Agility Ladder Training

 

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If you’re looking for a way to mix up your workouts, no better choice than the agility ladder! These fast-paced drills get your heart pumping and burn tons of calories.

 

What is Agility Ladder?

Agility Ladder, known as a speed ladder, improves three key fitness factors—speed, agility, and quickness—in addition to strengthening your joints, ligaments, and tendons. It is used in athletic training to improve speed, agility, and coordination. Sort of like hopscotch for adults, but way more intense.

 

What can it bring us?

Agility ladder training is a common drill used by much different strength and conditioning coaches to improve foot speed. The possession of this skill will provide an athlete with a great advantage over their competitors, in almost every single sport. 


There are so much benefit for Agility Ladder training:

  • Inexpensive and Portable
  • Excellent for Weight Loss
  • Great way to warm-up your entire body and avoid injuries
  • An interesting and fun way to build up your calves & cardiovascular endurance
  • Improve Your Body Awareness and Movement Skill
  • Has a Strong Correlation with Ankle Function and Athletic Ability

 

How to use it?

The main way of Agility Ladder training is called SARQ Training.

SARQ TRAINING
The SARQ (speed, agility, responsiveness, and quickness) was used to train athletes by professional coach through fitness equipment such as agility ladders and parachutes. Over these years, many specialized training techniques that were once the exclusive domain of top athletes have entered the commercial fitness space.  
SARQ training is a form of high-intensity interval training, which is an effective way to burn a lot of calories in a limited amount of time.  

 

There are some agility ladder drills exercise that combines multi-directional sprinting with ladder movement to help you improve lower body muscular endurance and speed.

 

FORWARD STEP

Step both feet into each box before advancing to the next box. Step both feet into each box before advancing to the next box.  
Purpose Cultivate a sense of rhythm and enhance the strength of small ankle muscle groups. 

 

 

SIDE STEP

Face sideways, slide your feet parallel, and fall into the small squares one by one. Lightly and fast, keeping the forefoot on the ground. 
Purpose Improve foot frequency and speed.

 

 

IN, IN, OUT, OUT

Begin by placing the right foot in the square and then the left foot. Then you will step outside of the ladder with the right foot, then the left, leaving both feet on the outside of the ladder. 
Purpose Improve rhythm and agility.

 

 

LATERAL IN, IN, OUT, OUT

Step into the first box with your “inside leg (leg closest to the ladder), followed by your” outside” leg. 
Purpose Improve foot control and body balance.

 

 

CARIOCA

Begin by standing perpendicular to the ladder. Work your way down the agility ladder moving to your right, then your left foot will cross in front of your right foot. Once your left foot lands in the first square, take the same foot and cross it behind your right foot. 
Purpose Improve lower limb coordination and sensitivity.

 

 

Where to find the Agility Ladder?

Ladders will range in price according to which variety you choose, but we strongly recommended this one, you don’t need to go to an expensive gym to get in shape and you don’t need a personal trainer to improve your agility.

You can do all of this in your backyard or at the local park. You just need the right equipment. The Agility Ladder Training Equipment Set has everything you need to get started.

The main attraction is a 20-foot agility ladder that has 12 highly durable rungs set at the perfect distance apart to increase your agility. 
 

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