Below are some of the basic speed ladder drills that we did this season. I think the speed ladder is a great way to increase your quickness, agility, explosiveness and overall control of your body (coordination).
Coaching Points
- You should always be on the balls of your feet (your heal should never touch the ground)
- First get the pattern down so that you are not stepping on the ladder or the rungs
- As soon as you feel comfortable go as fast as you can to the point where you start messing up occasionally -- really try to push yourself to be as quick as possible
- Always perform on a giving surface (gym floor, grass, etc) -- never perform on concrete
(High knees 1 per hole, High knees 2 per hole, Icky Shuffle, Scissors)
(Under and over, Side Rocker, Icky Shuffle)
(Carioca)
(Single leg exercises)
(Gives a brief overview of what you are trying to accomplish with the ladder)
Advanced Drills
(Advanced drills -- notice the quickness, but also how stable the upper body is)
(Advanced stomp progression)
BTW if you are looking to get your own speed ladder -- I found the cheapest option was this ladder on amazon.com
