Tag Archives: speed and agility

Lateral Agility Ladder Drills

13 May

hqdefault[1]A component of our Speed and Agility training involves working on footwork and foot speed.  When using the agility ladder, we like our athletes to perform drills that involve both linearforward and backward — and lateral movements.

Here’s a short video clip in which one of our athletes demonstrates a few lateral agility ladder drills.  This particular progression involves the following drills, performed in both directions:

  1. Lateral shuffle
  2. Lateral crossover (foot over foot)
  3. Lateral crossover (foot under foot)
  4. Carioca

The “foot under foot” drill becomes more challenging when performed at high speed, as your muscle memory will try to turn it into carioca.

These drills should be performed as quickly as they can be done, cleanly (without mangling the ladder).  For the purpose of this video, I asked our athlete — a local high school football player — to demonstrate the drills at a slower speed to better show the correct footwork.

Get STRONGER, Get FASTER!

Your thoughts?

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Sprint-Hurdle-Sprint Agility Drill

8 May

hqdefault[1]Here’s another Speed and Agility drill we like for our athletes.  The Sprint-Hurdle-Sprint Drill emphasizes acceleration, deceleration, change of direction (lateral phase), and foot speed.

In the video, one of our athletes — a high school junior football player — demonstrates each phase of the drill.  Here’s the progression:

  • Left foot over hurdles, right foot outside hurdles
  • Right foot over hurdles, left foot outside hurdles
  • Both feet over hurdles, left foot first
  • Both feet over hurdles, right foot first
  • One foot over hurdles, left foot first (left-right-left)
  • One foot over hurdles, right foot first (right-left-right)
  • Lateral shuffle over hurdles, left foot first
  • Lateral shuffle over hurdles, right foot first

Distance between first cone and first hurdle = 5 yards

Distance between hurdles = 1 yard

Distance between last hurdle and last cone = 5 yards

Get STRONGER, Get FASTER!

Your thoughts?

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