Hit the Ladder!

Agility is defined as the ability to change direction quickly. In order to be agile, one must train for strength and power. There is no hope for agility without these 2 things.

Once a base of strength has been established, there are a number of ways you can increase your muscular power but the principle of specificity says that if you want to get good at moving your bodyweight quickly and efficiently (get agile) then that is exactly what you should practice.  One of the best tools you can use is an agility ladder. An agility ladder is an apparatus that lays flat on the ground and essentially provides the user with a number of side by side targets for the feet. There are a number of different footwork exercises you can do using the agility ladder, we'll address 3 today. (These names are not standardized in any way, they may have different names depending on the source)

Side-Centers: Start facing down the length of the ladder with your feet on either side of the first square. Jump using the muscles in your calf and ankle and bring one foot into the first square and the other foot into the second square in front of it simultaneously. Minimizing your contact time, immediately bounce off the balls of your feet and move them back to the original starting position. Again, bounce off the balls of your feet and repeat, alternating the leading foot and moving up one square each time.

In-together/Out-together: Start facing 90 degrees to the ladder as you would if you were going to step over it. Start at one end of the ladder and determine your “lead foot” this will be the foot that is on the inside of your body with respect to the ladder itself. Using your lead foot is meant to eliminate the crossing of legs. From a ready stance and balancing your center of gravity move your lead foot into the first square then bring the trailing foot in to meet it. Minimizing ground contact time move the lead foot back out and slightly towards the far end of the ladder so that you move down one square and bring the trailing foot to meet it. Continue the length of the ladder. The foot pattern here will be alternating instead of simultaneous.

Icky Shuffle: This is a 3 step pattern that emphasizes lateral motion. This pattern also has an alternating foot pattern. Facing down the length of the ladder step to the right of the first square with your right foot then step into the first square with your left foot, then bring the right foot in to meet it. Step out to the left and slightly forward with your left foot and move your right foot up one square, then bring the left in to meet it. You should be able to count “1-2-3, 1-2-3” or “out-in-in, out-in-in” each time you do the pattern. Don't get caught up in moving forward on a certain step, your momentum will be generally forward and it's up to you to keep your center of gravity under control in each step as it moves side to side.