When serious athletes want to focus their training on rapid movements and quick reactions they often turn to the use of an agility ladder. There are many different sizes of ladders, ranging anywhere from five to ten yards long. Even though the length can vary, the rungs usually remain at a constant, with about fifteen total. This piece of equipment is to be used flat on the ground while the athlete steps in and out of the space between the rungs. He does this while performing different exercises. It forces the athlete to develop agility as well as strength and can greatly improve his overall performance.
The agility ladder strengthens an athlete’s hips and calves, improving their ability to move and change direction quickly. When they can do this effectively and efficiently, it also allows for controlled and deliberate movements.
An agility ladder helps increase your coordination by forcing your attention and focus on where your body is moving. It’s vital to learn how to focus body movements in every sport. The more you can the focus, the more efficiently you’ll act. It also helps with the economy of movement when performing that action. This is imperative for top athletes. They need to be able to perform an action as efficiently as possible. The better their economy of movement, the longer they can stay at optimum performance levels.
Another area that will benefit from agility ladder workouts is your speed. It will help you by increasing the quickness of your first step as well as get your body accelerating sooner. It will also increase your stride rate, which is the number of steps you take in any given distance. Along with speed, you’ll find your balance will also improve because of the hip conditioning inherent in this type of training.
You should schedule your agility ladder workouts two to three times per week and allow two to three days of rest in between workouts to avoid the risks that come with over training. You can choose four to six drill to do per day and make sure not to do more than three to five sets of each drill. This will help you keep your total sets below twenty per day. If you want to increase resistance when performing these drills you can use a weighted belt or weighted vest. But be careful to have mastered the mechanics of each drill with no more than your body weight before adding resistance. It is possible to schedule weight training and agility ladder workouts on the same day, but be certain to work with the agility ladder first to avoid muscle fatigue.
Want to learn additional ways to use an agility ladder to increase performance? Before you purchase an agility ladder to gain an edge learn the truth. Receive FREE fitness tips and performance advice by visiting Charlie Dononvan’s website.
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