13 Speed Ladder Drills For Faster Footwork Quickness
I'm coach king and here are my 13 favorite ladder drills for quicker footwork 1 step, that's one step in each box and go quick and light, step over each rung as quick as possible, keep your arms at your side.Vibrating ready to sprint.Side step, a very good drill that can be tricky, because as you move toward the direction you're going you want to push off the back foot and not reach with the front foot.Keep your arms at your side, ninety degrees, vibrating.5 hops and run is a great drill because it teaches a very important transition.You do.
5 little bunny hops, landing on two feet on the 5th hop and exploding into a quick one step for the remainder of the ladder.Crossover is a sideways run, the back foot steps over the front foot not swinging out wide and you simply run sideways down the ladder keeping your arms at that ninety degree position quickly vibrating at your side.Side straddle hop is a good lateral hopping drill even though you move forward down the ladder, your feet are moving in and out of the ladder touching in touching out, touching.
In touching out.Make sure you don't clap your feet by slamming them together each time you step inside.Keep your arms at your side just vibrating while you move down the ladder.Carioca allows you to separate the segments of the body, the upper body and the lower body moving opposite, its a little short quick step, back foot over the front foot into each box down the ladder, the arms are at your side, ninety degree, they slightly rotate with the rotation of the hips.In and out is a drill where you face the ladder, you step in with both feet, the lead foot.
Going first, stepping out with the lead foot, moving down the ladder, stepping in and out of each box with both feet.Arms at the side, ninety degrees just vibrating.When you do in and out, be sure you go to the other side, repeating to the left or to the right, whichever you started with first.Centipede is a great drill, on the ladder, laterally, front to back with a lot of steps, you step in with the lead foot, both feet step in, then both feet step to the next box.
Sideways, then both feet step out of the ladder.So it goes two in, two over, two out.Arms stay where they always are, at the side vibrating.Ickey shuffle is probably americas favorite ladder drill, as you step to the side you step one two in, three is out, one two is out.The key here is not to step to wide on the out step and get forward quickly.Keep the arms at the side vibrating at ninety degrees.River dance is a great quick rotational and lateral drill all combine in one.You step.
Into the box, step out behind with the other foot and out of the box into a in behind and out movement.Arms stay right supposed to be, ninety degrees at the side, in behind and out.Back and forth is a great drill that combines forward and backward movement.You step into the ladder with one foot, and out with both feet.It's one in, two out.The key here is you go forward, then you come back and accelerate out of the back pedal into the forward movement.Single leg shuffle is a drill moving down the ladder where the inside foot moves inside.
Of each box while the outside foot is keeping pace with an alternate step.Arms are at the side vibrating at ninety degrees.Double trouble is a fast pace drill where you are stepping in and out of each box as you move down the ladder.So you are two in two out.In in, out out is what we call it with the coaching cues.In in, out out.You go down with the right foot leading each time then you come back with the left foot repeating every time in in, out out.Arms at the side.
SAQ Quick Ladder Instructional Tutorial by SKLZ
The ladder develops total body rhythm, coordination, and quickness, by implementing hundreds of different foot patterns.As you implement the teachings from this tutorial into your training routine, you should strive to follow three basics rules.First, master the basic drills in each category before progressing to the more difficult drills.Second, as you perform each repetition, view the ladder in thirds and switch gears with each third.This means going slow enough in the first third to create a perfect rhythm and motion.In the second third, you should accelerate the perfect motion from the first.The final third is where you aim to reach top speed.Your goal is to never mess up and hit the ladder, but if it's going to happen, it should happen in the final third where you're really trying to step on the gas.Finally, as you move through the ladder, listen to your feet.Because each drill has its own unique pattern, it also has its own unique sound and beat.Concentrate on this sound and making it gradually increase in tempo.By following these three basic rules, you will ensure that you get the most out of your ladder training.On this first drill, the athlete alternately places one foot in each hole, and concentrates on keeping an upright posture.It is essential that the athlete learn to keep the back snap of the elbow in sync with the feet.As the right elbow drives back, the right knee drives forward, and vice versa.Like with all drills on this tutorial, only the front portion of the athlete's foot strikes the ground.Two foot runs is performed exactly the same way as one foot runs, except that both feet must now land in each square.Motions here are shorter and faster than those used in one foot runs.Be sure to perform equal repetitions, leading with your right and left foot.The most basic lateral motion drill is a lateral run.In this drill, both feet land in each square before moving on to the next square.It is of utmost importance that an athlete keep their shoulders in a position parallel with the sides of the ladder.By maintaining this position, the athlete is capable of reversing the movement from left to right.Athletes that begin to open their shoulders towards the direction they are moving leave themselves vulnerable to a cutback by the offensive player.As with all lateral drills, make sure you give equal attention to performing reps both to your left and right.The cross country skier drill requires lateral balance and nimble feet.For this drill, the athlete begins with the lead foot in the first square, and the trail foot directly behind and outside the first square.The feet quickly switch places, and then the athlete moves to the second hole and repeats.As with all lateral drills, the athlete should aim to keep his shoulders locked in a position parallel with the sides of the ladder.In this version of hop scotch , the athlete starts with both feet inside the first hole, and then hops forward and lands with a foot on either side of the second hole.This pattern is repeated throughout the entire length of the ladder.The athlete should concentrate on maintaining low center of gravity, especially as the speed of the hops increase.Straddle hops place the athlete in a low, widebased, defensive position.The athlete should pretend he has a board between his ankles.It keeps the feet locked in approximately two feet or more of separation.Contacts with the ground should be light, quick, and only involve the ball of the foot.As with all drills in this section, the athlete should spend as little time as possible on the ground in between each hop.Jump cuts are great for any athlete that competes in a sport that requires the ability to cut on a dime.The athlete's feet are kept together, and alternately hop in and out of the ladder.The knees should be bent to absorb shock, and a slightly crouched position should be maintained at all times.The crazy climber drill helps athletes develop a quick rebound off of the ground, and also enhances hip flexibility and rhythm.An athlete performing the crazy climber should keep his feet locked in an approximately 18 inch separation.When hopping, both feet should hit the ground at the same time, and the hips should be on a constant swivel.Notice that the athlete always pivots off of the foot on the inside of the ladder, and that the athlete's upper body generally remains pointed towards the end of the ladder.When performing the buzz saw , the athlete begins at a lateral position behind the first hole of the ladder.The athlete then steps into the first hole with the lead foot, and then into the hole with the trail foot.The athlete then exits the hole by stepping out with the lead foot, and then stepping out with the trail foot.The athlete should enter and exit each hole of the ladder with both feet before moving on to the next hole.This one is called a linear trail whip.Linear, because the athlete is moving forward, and trail, because the whip leg is behind the athlete.Here, the athlete moves in a linear path, and keeps the lead leg inside the ladder, and hits every hole.The trail leg stays outside the ladder, and alternately whips from side to side behind the athlete's body.The athlete's shoulders should stay aimed towards the end of the ladder throughout the repetition, and only the hips should rotate.This exercise requires a lot of rhythm and hip flexibility.The icky shuffle is one of the best drills that can be performed on a ladder.The foot pattern used in this drill involves stepping into each hole with both feet, and then stepping to either side of the drill with only one foot.Because this is such an important drill, we encourage athletes to take this one slow and really master it before moving on.Once the athlete masters the basic pattern of this drill, lightning speed can be achieved by concentrating on speeding up the sound of the feet.
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