Sacramento Martial Arts and Karate

Agility Ladder

You will want an agility ladder for Wednesday's AM strength and conditioning. Here is the series of workouts to be ready for come Wednesday!

Agility Ladder

Agility ladders are an excellent training tool for improving your speed, agility, and coordination. The various agility ladder drills begin by placing the agility ladder lengthwise on the ground and then executing footwork movements down the length of the ladder, using the lines for reference. There are many different movements that can be utilized—forward, backward, lateral, or a combination of all three. Unlike the plyometric hurdles where the weight is set after each step or jump, when using an agility ladder, the movement is all about speed. The goal is to get your feet moving as quickly as possible without touching the ladder. This not only increases your speed and lower body agility, but it also does wonders to improve your coordination. You also help to develop the neural pathways to the inner ear to give your brain a more accurate image of where your legs and feet are. I know from personal experience that after repeated ankle injuries as a youth, my balance was affected because I damage the proprioceptors in my ankle. Drills such as the agility ladder really help to strengthen my balance—which is all too important in fighting.

Most of these drills you will have to repeat on the other side/leg/direction to ensure that you get an even workout.

Single-Leg Forward Hop
http://www.youtube.com/watch?v=DiPE-EWqPNU

Lateral Scissors
http://www.youtube.com/watch?v=KGaeVM-8KBE

Single-Leg Lateral Hop
http://www.youtube.com/watch?v=H-JgqcFBHZ8
(This guy has really good form, but he’s a little mechanical though)

Snake
http://www.youtube.com/watch?v=WZ0RdzwoQGQ

Hop In/Hop Out
http://www.youtube.com/watch?v=8VDlmbFNVzM

Karaoke
http://www.youtube.com/watch?v=QCCWHl91BrQ

Lateral Triangle Hop
1) start in box 1 with your feet together with the length of the ladder extending out to your left. 2)Take a small hop forward and to the left, landing outside of the ladder, in front of box number 2. Your feet are still together. 3) Now quickly jump backwards into the second box of the ladder. 4)Once again, hop laterally, only this time the lateral movement is paired with a backward hop. This movement places you outside the ladder, facing box three. 5) Take a small hop forward landing in the third box. 6) Repeat the original movement down the length of the ladder. Then change direction, moving to your right to make sure you get a balanced workout.

Single-Leg Slalom
http://www.youtube.com/watch?v=JPBJIc90u28
Like in this video, but move to the outside of the ladder as well so that you are getting movement in both directions.