the agility ladder
TRANSCRIPT
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TheAgilityLadderByTimLaVallee
Usinganagilityladdercanenhanceagility,coordination,balance,accuracy,precision,efficiency,timing,quickness,footspeed,andreactiontime.
Thereareallkindsofstandardfootmovementpatternsthatcanbeutilizedbasedontheageandathleticabilityofathleteyourworkingwith.Weoftenlettheathletegetinnovativeandcreativecomingupwiththeirowndrills.
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AgilityLadderDrillsSomeAgilityLadderFootPatterns
OneFoot/SquareOneFoot/SquareHighKnees
L R L R L
R L R L R
Start
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TwoFeet/SquareTwoFeetHighKnees(TwoFeet/Square)
19 2017 1815 1613 1411 129 107 85 63 41 2
Start
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TwoFootSlide-LateralMovement(TwoFeet/Square)LateralTwoFootSlide-MovementReversingDirections(TwoFeet/SquareReversingDirectionsL&RBeforeEndOfLadder
9 10
7 8
5 6
3 4
1 2
Start
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BuzzSawTwofeeteverysquare/TwoFeetOutside
15
13 16
14 11
9 12
10 7
5 8
6 3
1 4
2 Ladder
Start
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Tango Drill Named after the dance, when you perform this drill correctly you'll see why. Or should it be the Foxtrot? • Start with both feet outside of the first square and to the left • Cross your left leg over your right and into the centre of the first square. Your
right leg should immediately follow to the right of the first square, followed by your left leg
• It's a 1-2-3 motion like you're dancing • From here your right foot comes across your left and into the centre of the
second square as the pattern is repeated in the opposite direction • Repeat for the full length of the ladder
Start
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LateralIn&OutTwofeeteverysquare
14 13
12
10 11
9
8 7
6
4 5
3
2 1
Ladder
Start
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Outside/InsideTwofeetpersquare
19 20
17 18
15 16
13 14
11 12
9 10
7 8
5 6
3 4
1 2
Ladder
Start
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LateralTwoFootSlide-MovementReversingDirections(TwoFeet/SquareReversingDirectionsL&RBeforeEndOfLadder
9 10
7 8
5 6
3 4
1 2
Start
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BuzzSawTwoFeetInFromSideBothFeetInSquare
15
16
13 11
14 12
9 7
10 8
5 3
6 4
1
2Start
Ladder
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180’s(pivotonleadfootwithalittlehop)OneFootPerSquare
87 8
7 65 6
5 4
34
32
2Pivot1Pivot
1
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QuickHops
8 87 76 65 54 43 32 21 1
Start Hop
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JumpCutsTwofeetoutside–twofeetinsideeveryothersquare
10
9
8
7
6 5
4 3
2 1
Ladder
Start
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Slalom
10 10
9 98 8
7 7
6 6
5 54 4
3 3
2 2 1 1
Ladder
Start
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HopScotchInside/Outside-Twofeetinsideeverysquare Ladder
18 19 1816 17 1614 15 1412 13 1210 11 108 9 86 7 64 5 42 3 2
1
Start
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StraddleHopsOnefootpersquare Ladder
10 10 9 9
8 8 7 7
6 6 5 5
4 4 3 3
2 2
1
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SwitchHopsAlternatefeetineachsquare Ladder
10 10 9 9
8 8 7 7
6 6 5 5
4 4 3 3
2 2 1 1
Start