Slalom Agility Ladder Drill (Version 1)
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Instructions
Submitted by:
Justin Leonard
Last updated: 4/24/2012
There are several variations to the slalom ladder drill. This is probably the simplest. It is advised to practice agility ladder drills at half speed first. Once you are comfortable with the drill, try to increase the speed. Ultimately, your aim should be to execute the drill as quickly as possible. The following are instructions for performing the slalom drill (version 1) using an agility ladder:
Stand in front of the agility ladder. Next, zig-zag your way through the ladder by jumping with both feet. Only one foot should be in the square at any given time (see video). The other foot should go outside the ladder.
TIPS: Your back should remain straight during the drill. Be sure to stay on your toes at all times. Since this is a plyometric drill, the goal is to develop muscular power in order to generate maximum force in the shortest amount of time. Thus, a useful visualization is to pretend the ground is a fiery hot surface. In order to avoid danger, you must minimize time on the ground and move quickly.
Stand in front of the agility ladder. Next, zig-zag your way through the ladder by jumping with both feet. Only one foot should be in the square at any given time (see video). The other foot should go outside the ladder.
TIPS: Your back should remain straight during the drill. Be sure to stay on your toes at all times. Since this is a plyometric drill, the goal is to develop muscular power in order to generate maximum force in the shortest amount of time. Thus, a useful visualization is to pretend the ground is a fiery hot surface. In order to avoid danger, you must minimize time on the ground and move quickly.
Exercise Details
Difficulty Level MEDIUM
The Slalom Agility Ladder Drill (Version 1) is a medium difficulty exercise.
Target Muscle
Lower Body Agility
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