Agility Ladder Exercises

Transcription

1 OrthBethesda Therapy Services Agility Ladder Exercises Perfrm each f the fllwing drills thrughut the full length f the agility ladder. Each exercise shuld be perfrmed twice, leading with a different ft each time. Exercise List:. -in. Single Leg Hp. -in. Side Shuffle. Ali Shuffle. Ali Crssver. In-In-Out-Out. In-In-Out-Out (Straddle). Lateral In-In-Out-Out 0. W-Weave ( in, ut). W-Weave ( in, ut). Lateral W-Weave Exercise Descriptins:. -in Alternate stepping nly ne ft int each bx. (Left, Right, Left, Right). Single Leg Hp Start with ne ft in frnt f the first bx and the ther ft raised in the air Hp frward int each bx as the ther ft remains in the air at all times

2 . -in Step bth feet int each bx befre advancing t the next bx Lead with the same ft each time. Side Shuffle Face sideways, with the hips and knees slightly bent in an athletic stance Mve bth feet int each bx befre advancing t the next bx Lk straight ahead and d nt rtate the trs. Ali Shuffle Begin with the tes f yur trailing leg in the first bx and yur leading leg utside f the ladder Remve yur trailing leg frm the first bx while simultaneusly placing the tes f yur leading leg in the secnd bx Remve yur leading leg frm the secnd bx while simultaneusly placing the tes f yur trailing leg in the secnd bx Remve yur trailing leg frm the secnd bx while simultaneusly placing the tes f yur leading leg in the third bx

3 . Ali Crssver Begin with the tes f yur trailing leg in the first bx and yur leading leg utside f the ladder Remve yur trailing leg frm the first bx while simultaneusly placing the tes f yur leading leg in the secnd bx Remve yur leading leg frm the secnd bx while simultaneusly placing the tes f yur trailing leg in the third bx Remve yur trailing leg frm the third bx while simultaneusly placing the tes f yur leading leg in the furth bx. In-In-Out-Out Stand n the side f the ladder, facing frward Step int the first bx with yur inside leg (leg clsest t the ladder), fllwed by yur utside leg Step back ut f the bx with yur utside leg, fllwed by yur inside leg Step int the secnd bx with yur inside leg (leg clsest t the ladder), fllwed by yur utside leg 0. In-In-Out-Out (Straddle) Stand in frnt f the ladder, facing frward Step yur right ft t the utside (right) f the ladder and then step yur left ft t the utside (left) f the ladder Step yur right ft int the first bx, fllwed by yur left ft 0

4 . Lateral In-In-Out-Out Step int the first bx with yur leading leg, fllwed by yu trailing leg Step backward ut f the first bx with yur leading leg, fllwed by yu trailing leg Step int the secnd bx with yur leading leg, fllwed by yu trailing leg 0 0. W-Weave ( in, ut) Stand n the side f the ladder, facing frward Step int the first bx with yur inside/leading leg (leg clsest t the ladder), fllwed by yur utside/trailing leg Cntinue in mving in the same directin (tward yur leading leg) by stepping ut f the bx with yur leading leg fllwed by yur trailing leg At this pint, yur leading and trailing legs will switch t the ppsite side Step int the secnd bx with yur new leading leg (leg clsest t the ladder), fllwed by yur trailing leg Cntinue mving in the same directin (tward yur leading leg) by stepping ut f the bx with yur leading leg fllwed by yur trailing leg At this pint, yur leading and trailing legs will again switch t the ppsite side 0

5 . W-Weave ( in, ut) Stand n the side f the ladder, facing frward Step int the first bx with yur inside/leading leg (leg clsest t the ladder), fllwed by yur utside/trailing leg Cntinue in mving in the same directin (tward yur leading leg) by stepping ut f the bx with yur leading leg nly At this pint, yur leading and trailing legs will switch t the ppsite side Step yur new leading leg (leg inside f first bx) frward int the secnd bx and then bring yur trailing leg int the secnd bx as well Cntinue mving in the same directin (tward yur leading leg) by stepping ut f the bx with yur leading leg nly At this pint, yur leading and trailing legs will again switch t the ppsite side Step yur new leading leg (leg inside f secnd bx) frward int the third bx and then bring yur trailing leg int the third bx as well 0. Lateral W-Weave Step frward int the first bx with yur leading leg, fllwed by yu trailing leg Step frward ut f the first bx with yur leading leg, fllwed by yu trailing leg Step backward int the secnd bx with yur leading leg, fllwed by yu trailing leg Step backward ut f the secnd bx with yur leading leg, fllwed by yu trailing leg 0