This is a great exercise to work on control, adjustment and collaboration. Two players hold a stick with their non-dominant hand, each one holding one end of the same stick.
Arm and Leg Coordination with the Agility Ladder
Working on backward movement coordination should be standard in any conditioning program. Jürgen Müller and Rainer Öhler show a couple of drills to work on leg/arm coordination. These exercises are ideal for warm up or as part of a physical fitness program. First, the players move through the ladder forewards with an in and out pattern. Then two players start …
In and Out of the Square
A player moves in and out of a square on the ground. The idea is for the player to move quickly with short steps in al directions. Training goal: This drill is designed to work on agility and speed Load and Reps: The player should try to run at maximum speed in and out the square for 10 to …
Agility Ladder – One on each Rung Forwards plus a Sideways Sprint
The player runs forwards through the ladder stepping once between each rung. The player side steps back outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes. Training goal: This drill is designed to work on coordination, agility and speed Load and Reps: This exercise is normally part of …
Agility Ladder – One on each Rung Forwards plus a Sideways Sprint
The player runs forwards through the ladder stepping once between each rung. The player side steps back outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes. Training goal: This drill is designed to work on coordination, agility and speed.
Agility Ladder – Two on each Rung Forwards plus a Sideways Sprint
The player runs forwards through the ladder stepping twice between each rung. The player side steps back to the starting position outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes. Training goal: This drill is designed to work on coordination, agility and speed. Load and Reps: This exercise is …
Agility Ladder – Two in and Two out on each Rung Sideways plus a Forwards Sprint
The player runs sideways through the ladder stepping twice in and twice out between each rung. The player sprints back forwards outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes. Training goal: This drill is designed to work on coordination, agility and speed. Load and Reps: This exercise is …
Agility Ladder – Two in and Alternating one out Left and Right plus a Forwards Sprint
The player runs forwards through the ladder stepping twice between each rung and once outside the rungs, one time to the left and one time to the right. The player sprints back forwards outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes. Training goal: This drill is designed …
Agility Ladder – Twisting Jumps Through the Ladder plus a Forwards Sprint
The player jumps twisting through the ladder. He/she alternates between landing with one foot in the ladder and the other outside and with forwards through the ladder stepping twice between each rung and once outside the rungs, one time to the left and one time to the right. The player sprints back forwards outside the ladder. The player should try …
Agility Ladder – Jumps: In and Out plus a Forwards Sprint
The player jumps forwards through the ladder alternating landing with both feet in and out of the ladder. The player sprints back forwards outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes. Training goal: This drill is designed to work on coordination, agility and speed. Load and Reps: This …