AGILITY LADDER

The key when using the Agility Ladder is to minimize the ground time with each foot contact. The quicker the athletes feet are off from the ground, the better the reaction time and ability to change direction.

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$Listed from easiest to most difficult%

A. RUNS ". !&''"'( #T!A"(HT )*!+A!

!un through the ladder using a good knee dri,e and quick feet. Try to kee- u- on your toes and ha,e the feet s-ring off the ground !emember to -um- your arms

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This drill is similar to doing a lateral run drill o,er bags or cones. The feet should not cross and the hi-s and shoulders should face to the side throughout the ladder.

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!un down one side of the ladder crossing the feet o,er the edge of the ladder. The left foot should always land on the right side of the ladder while the right foot should always land on the left side of the ladder. #ee diagram 23 on -age 4 for details.

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This drill combines the first drill in this section with an added s-ring at the end. !un through the ladder as described in item 3 abo,e. At the end of the ladder, s-rint out another .: yards.

B. SKIPS
#ki- through the ladder dri,ing the knee u- so that the foot is le,el with the o--osite knee. The ski--ing action is the same that kids -erform on the -layground. #ki- through the ladder using only enough knee dri,e to clear the ne<t slat on the ladder. Em-hasize the s-eed of the drill.

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C. JUMPS
Ho- on both feet straight through the ladder. There should be foot contact in each hole. Try to minimize the ground time of each contact. Ho- on both feet sideways through the ladder. 7ee- the hi-s and shoulders at =: degrees from the direction of mo,ement. 9erform one set mo,ing to the left and one set mo,ing to the right. Ho- on one foot straight through the ladder. There should be a foot contact in each hole. Try to minimize the ground time of each contact. o one set with the left leg and one with the right. Ho- on one foot sideways through the ladder. 7ee- the hi-s and shouldesr at =: degrees from the driections of mo,ement. 9erform one set mo,ing to the left and one set mo,ing to the right. This is a zigzag ho- down on one side of the ladder using both feet. #ee diagram 2. on -age 4. Ad,anced athletes may -erform this drill using on foot for added difficulty.

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A (reat drill that forces the athlete to rotate the hi-s. #ee diagram 24 on -age 4 for descri-tion.

D. SHUFFLES #ee diagram on -ages @ to A for an e<-lanation of the following drillsB 3. 0ariocca .. )rontCDack 4. "nC*ut @. EigCEag #huffle F. Agility #huffle E. COMBINATION DRILLS The Agility Ladder can be folded at =:Cdegree angles to form a ,ariety of -atterns. This allows for an unlimited number of drills that can be -erformed using a combination of the drills listed in this booklet. A few e<am-les are listed below. esign your own drills making them as s-ort s-ecific as -ossible.
3. .. 4. @. F. !un straight forward through e,ery section making a quick cut between sections !un straight forward followed by a lateral run !un forward followed by a carioca run. #lalom Gum-s followed by side Gum-s )ront Gum-s followed by a lateral run

CROSSOVER H. Degin at one end of the ladder as -ictured I. #te- with the right foot intro the first hole, and run down one side of the ladder crossing the feet with each ste-. SLALOM JUMP .. Degin at one end of the ladder as -ictured 4. 7ee-ing both feet together, Gum- down one side of the ladder $in zigzag -attern% @. The drill can also be -erformed using one leg. TWIST JUMP .. Degin at one end of the ladder as -ictured. 4. 7ee-ing both feet together, -erform a series of Gum-s as shown in the diagram abo,e. The direction of the feet for each Gum- is as followsB straight ahead, right, straight ahead, left, straight ahead, and so forth. @. This drill forces you to rotate the hi-s with each Gum-.

.. Degin standing sideways at one end of the ladder. #te- with the right foot into the first hole. 4. 0ross the left foot o,er into the second hole. The left foot should cross in front of the right foot. @. #te- with the right foot into the third hole. The right foot should cross behind the left foot. F. *nce again, the left foot will cross o,er in front of the right foot into the ne<t hole. H. !e-eat this sequence throughout the ladder. I. Em-hasize a high knee ste- when crossing o,er in front.

3. Degin standing sideways at one end of the ladder. #te- forward with your right foot abo,e the ladder. '*TEB Always lead with the foot in the direction you are going $mo,ing right, lead with right foot% .. #te- to the side with the left foot into the second hole. 4. #te- back with the right foot so that both feet are in the second hole. @. #te- back with the left foot below the ladder. F. #te- to the side with the right foot into the third hole. H. #te- forward with the left foot so that both feet are in the third hole I. ;ou are now back at the beginning ste-s in the sequence. !e-eat the entire sequence throughout the ladder.

3. .. 4. @. F. H. I.

Degin standing sideways to the ladder #te- with the left foot straight ahead into the first hole )ollow with the right foot #te- back with the left foot to the ne<t hole )ollow with the right foot !e-eat this sequence throughout the ladder The ste- sequence can be summarized
3% .% 4% @% F% in left in right out left out right re-eat ste-s.

3. .. 4. @. F. H. I. A. =.

Degin to the side at the end of the ladder #te- forward at an angle with the left foot into the first hole )ollow with the right foot. #te- forward at an angle with the left foot to the left side of the second rung of the ladder #te- straight forward with the right foot into the second hole #te- forward at an angle with the left foot in the second hole #te- forward at an angle with the right foot to the right side of the third rung of the ladder. #te- straight forward with the left foot into the third hole !e-eat this sequence throughout the ladder beginning with ste- 2..

3. Degin standing sideways at one end of the ladder. #te- forward with the left $outside% foot into the first hole. .. #te- sideways with the right $inside% foot into the first hole. 4. #te- back with the left foot so that both feet are outside of he first rung of the ladder @. #te- forward with the right foot into the second hole F. #te- sideways with the left foot to outside of the second rung of the ladder H. #te- back with the right foot so that both feet are outside of eh second rung of the ladder I. #te- forward with the left foot into the third hole. !e-eat the abo,e sequence throughout the ladder A. The sequence of ste-s can be summarizedB
3% .% 4% @% F% H% I% left forward right sideways left back right forward left sideways right back re-eat ste-s