Progressive Sporting Systems Inc-Agility Ladders Part II

Agility Ladders

Part II- Elastic Response Drills

Tony Reynolds, MS, CSCS, YCS

As discussed in Agility Ladders Part I, the agility ladder can be an extremely powerful tool for developing foot speed, coordination, agility, proprioception, movement dynamics, and base level conditioning. However, it can also be an excellent way to introduce low intensity plyometric work into your program.

In this article, I have introduced 34 elastic response ladder drills. Each is characterized by the directional properties of the response.

For each drill, the red feet designate the starting position and illustrate the right and left foot pattern. Each subsequent foot contact is numerically titled in the order that they occur during the drill. Although not illustrated, any drill with a dominant lead direction, should be performed utilizing the other lead to insure symmetry in performance.

The Linear Response Drills

As the name suggests, these drills are primarily linear in nature. They advance in complexity by progressing from a square-to-square pattern to an every other square pattern. This is then performed on a single leg. Each variation increases the intensity of the response.

The Lateral Response Drills

These drills are characterized by their significantly lateral movement. As with the linear response drills, the lateral response drills are progressed by skipping a square and by utilizing a unilateral stance. This drill can also be performed wide, which will closer mimic an “athletic” width stance.

The Linear/Diagonal Response Drills

These drills are performed facing down the ladder, but utilize a lateral, or diagonal, movement pattern. Despite the name, each drill focuses on lateral movement. The concentration should be on a side-to-side push, with an added linear movement component. Once again, each drill is advanced by skipping a square to increasing the distance between landings.

The Lateral/Diagonal Response Drills

Much like the linear/diagonal drills, lateral/diagonal drills may be misrepresented by their title. Although the body does move laterally down the ladder, the primary movement pattern in front to back. Like the other drill, skip a square to increase the elastic response.

Rotational Response Drills

These drills utilize a large rotational component. Once again, these drills can be progressed by skipping a square, or by increasing the degree of the rotation.

Progressive Sporting Systems Inc., 625 North Clark Street, Forest City, IA