DRILL SPEEDLADDER Drill 1: LATERAL SHUFFLE Left Foot (Forward) Right Foot (Forward) Left Foot (Backward) Right Foot (Backward)

Transcription

1 1: LATERAL SHUFFLE 1 Drill 1: LATERAL SHUFFLE (1) Start on the LEFT side of the ladder on the balls of the feet. (2) Bring the RIGHT foot into first ladder space then quickly follow with the LEFT foot into the same space (both feet should be inside the same box). (3) Moving to the right, step to the outside of the ladder with the RIGHT foot and follow quickly with the LEFT foot (both feet should now be outside the ladder on the right side). (4) Repeat same motion this time with the LEFT foot leading your body to the left into the next ladder space followed by the RIGHT foot. (5) Repeat same motion to move outside the ladder. (6) Continue criss crossing and moving forward until you reach the end of the ladder. For a variation on this drill, pause briefly outside the ladder on the outside foot with your inside knee raised (your inside foot never touches the ground) then continue the drill. #9 0 #8

2 2: 2 IN 2 OUT 2 Drill 2: 2 in 2 out (1) Start with feet outside of the ladder with toes pointing toward the ladder. (See below) (2) Stay on toes and move the RIGHT foot () inside the ladder space then follow with the LEFT foot (, both feet should be inside the same space). (3) Step back at an angle with the RIGHT foot to line up with the next ladder space then follow with the LEFT foot (both feet should now be outside the ladder again). (4) Repeat same motion with the RIGHT foot remaining as the lead foot all the way to the end of the ladder. Beginning at the other end of the ladder, switch it up and repeat the drill leading with the LEFT foot and moving to the left down the ladder. Both feet should be in now When you reach the end of the ladder explode and sprint a short distance then run back to the beginning of the ladder and redo the same process 2X up and down the ladder. Both feet should be in now Both feet should be in now

3 3: BASE ROTATION 3 Drill 3: base rotation (1) Start with the LEFT foot () inside the ladder and the RIGHT foot () outside. Knees should be bent in an athletic position body twisted at the waist so the upper body is facing the side of the ladder throughout the drill. (2) Jump up and twist the lower body only to the LEFT while maintaining upper body position facing the ladder. The RIGHT foot () should land inside the same ladder space with the LEFT foot () outside and feet pointing the opposite direction than they were prior to jumping. (3) Jump up and twist the lower body only to the RIGHT while maintaining upper body position facing the ladder. The LEFT foot should land inside the next ladder space with the RIGHT foot outside the ladder and feet pointing the opposite direction than they were prior to jumping. (4) Repeat same alternating rotation motion until you reach the end of the ladder. Switch it up and begin the entire drill on the other side of the ladder starting with the RIGHT foot inside the ladder and move to the left. Right Foot starts inside of ladder, then swings back outside ladder Right Foot starts outside of ladder, then swings back insideladder

4 4: 2 IN 4 Drill 4: 2 in (1) Start at the end of the ladder with both feet outside the ladder, shoulderwidth apart, with the RIGHT foot next to the ladder. 1 2 (2) Move the RIGHT foot () to the first space in the ladder then quickly follow with the LEFT foot (, both feet should be inside the same space) #9 0 (3) Step into the next space with the RIGHT foot repeating the same motion as before. (The RIGHT foot should always be the lead foot.) #8 (4) Continue the same pattern all the way to the end of the ladder. Repeat the drill leading with the LEFT foot and moving to the left. When you reach the end of the ladder explode and sprint a short distance then run back to the beginning of the ladder and redo the same process 2X leading with the RIGHT foot and 2X leading with the LEFT foot. Lead Foot Lead Foot Lead Foot

5 5: ALI SHUFFLE 5 Drill 5: Ali shuffle (1) Start with the RIGHT foot inside the ladder and the LEFT foot back and outside the ladder. Knees should be bent in an athletic position. (2) Leap up and to the right slightly keeping the body straight. While in the air, move the LEFT foot into the same space the RIGHT foot was just in and move the RIGHT foot back and outside the ladder (your legs should scissor). (3) Leap up and to the right slightly again and place your RIGHT foot into the next ladder space with your LEFT foot back and outside the ladder. (4) Repeat. Feet should be scissoring forward and backward as you move down the ladder, moving in and out of the ladder spaces. Each ladder space should be hit once by each foot (RIGHT and LEFT) TIP* FEET ALWAYS TOGETHER FEET SWING FORWARD & BACKWARD TOGETHER Right Foot starts inside of ladder, then swings back outside ladder Left Foot starts outside of ladder, then swings forward inside ladder Switch it up and begin the drill on the other side of the ladder leading with the LEFT foot and moving to the LEFT down the ladder. Remember to move feet in and out as quickly and accurately as you can, never having both feet in the ladder at the same time.

6 6: STACK OUT 6 Drill 6: stack out (1) Start with both feet inside the first ladder space with the RIGHT foot in front of the LEFT foot (see below). (2) Jump and simultaneously move both feet to the outside of the ladder (RIGHT foot on the right and LEFT foot on the left). (3) Jump and bring both feet into the next ladder space, this time landing with the LEFT foot in front of the RIGHT foot. (4) Jump both feet back outside the ladder and then into the next ladder space with the RIGHT foot in front again. (5) Repeat this pattern, alternating the lead foot, all the way to the end of the ladder. NOTE* ALIGNED FEET INSIDE OF LADDER SHOULD ALWAYS SWITCH LEAD FOOT LEAD FOOT SHOULD BE LEFT NOW QUICKLY JUMP RIGHT BACK INTO LADDER Repeat the drill moving backward instead of forward. When you reach the end of the ladder explode and sprint a short distance then run back to the beginning of the ladder and redo the drill 2X forward and 2X backward. TIP* START WITH RIGHT FOOT LEAD FEET ALWAYS ALIGNED INSIDE LADDER TOGETHER FEET SWING OUTSIDE OF LADDER TOGETHER QUICKLY JUMP RIGHT BACK INTO LADDER

7 7: ONE LEG WEAVE 7 Drill 7: ONE LEG WEAVE (1) Start on the left side at the end of the ladder with both feet outside of the ladder in an athletic position. (2) Push off with the LEFT foot and jump into the first space on the ladder landing on the RIGHT foot only. Do not put the LEFT foot down. (3) Push off with the RIGHT foot, jump to the right and land outside the ladder on the RIGHT foot only. (4) Push off with the RIGHT foot, jump to the left and land in the next ladder space on the LEFT foot only. Do not put the RIGHT foot down. (5) Push off with the LEFT foot, jump to the left and land outside the ladder on the LEFT foot only. Do not put the RIGHT foot down. (6) Continue the pattern until you finish the ladder but always be sure to jump and land with one foot only. Repeat the drill moving backward instead of forward.

8 8: BEAR LATERAL 8 Drill 8: BEAR Lateral (1) Start with both hands outside the ladder on the ground in a push-up position with body perpendicular to the ladder. Hands and feet should move simultaneously during this drill. (2) Move the RIGHT hand inside the ladder to the far right of the first space then quickly follow with the LEFT hand (both hands should now be inside the ladder). (3) Move the RIGHT hand to the right and back outside the ladder then quickly follow with the LEFT hand (both hands should now be outside the ladder). (4) Repeat the pattern down the length of the ladder. Switch sides or start at the other end, lead with the LEFT hand and move to the left. TIP* START WITH BOTH HANDS TOGETHER MOVE WITH RIGHT HAND FIRST INTO THE LADDER SPACE FOLLOW BY LEFT HAND. KEEP ELBOWS STRAIGHT When you reach the end of the ladder push up to your feet and sprint a short distance then run back to the beginning of the ladder and redo the drill 2X moving to the RIGHT and 2X moving to the LEFT. KEEP BACK STRAIGHT

9 9 9: I THRU Drill 9: I Thru (1) Start at the end of the ladder with both feet outside and the RIGHT foot next to the first rung of the ladder (see below). (2) Move the RIGHT foot into the first ladder space and land with the RIGHT foot only. (3) As soon as the RIGHT foot lands inside the ladder move the LEFT foot forward and place it outside the ladder in front (), landing only on the toes of the LEFT foot. (4) Lift the RIGHT foot, push off with the LEFT foot and move the RIGHT foot to the next ladder space. NOTE* RIGHT FOOT WILL ALWAYS BE AHEAD OF LEFT FOOT AT ALL TIMES MOVING FORWARD (5) As soon as the RIGHT foot lands move the LEFT foot backward and to the right and place it outside the ladder behind (), landing only on the toes of the LEFT foot. (6) Continue the pattern until the end of the ladder is reached using only the RIGHT foot inside the ladder. The LEFT foot should be alternating forward and backward outside the ladder. (7) Switch to leading with the LEFT foot and moving to the left with the RIGHT foot moving forward and backward.

10 10: RUN THRU 10 Drill 10: Run thru Long strides: Begin 10 yards away and sprint to the ladder. When you reach the ladder, leap as far as you can in-stride and land cleanly in between rungs. Staying on the balls of the feet and alternating feet, continue to stride as far as you can and land cleanly until you reach the end of the ladder. After one time through the drill, pause briefly after every stride and balance on your landing foot. Then explode with the next stride. Bunny Hops: Start with both feet close together and hop as fast as you can keeping the two feet together and hitting each rung until you reach the end of the ladder. high knees: Stay on the toes and move quickly up and down into each space raising the knees as high as you can. Be sure to engage the core and keeping arms as close to the body as possible. backward pedal: Back pedal your way through the ladder keeping a good pace while maintaining good body control and keeping eyes up.