Agility ladder training method (with GIF diagram)
1. Small steps forward
Methods: landing on the ground with the front sole of the foot, each step falls within the small square, which requires lightness, strong rhythm and elasticity of the ankle.
Objective: to cultivate the sense of rhythm and enhance the strength of small ankle muscles.
2. Horizontal small sliding step
Methods: starting from standing horizontally, slide your feet parallel and fall into the small square in turn. Also, it's light and fast, keeping the forefoot on the ground.
Objective: to improve foot frequency and speed.
(Normal speed action)
3. Front and back
Methods: start from standing horizontally, step your feet into the small square in turn, and then step out of the square in turn.
Objective: to develop foot control and body balance.
4. In and out
Method: one foot is advanced and the other foot is advanced. Then, one foot out first and the other foot out again. It requires lightness and fluency.
Objective: to develop gait frequency and sense of rhythm.
5. Two in and two out
Methods: one foot is advanced, the other foot is advanced, and slide one grid horizontally at the same time. Then, one foot goes out first, the other foot goes out again, and move one space horizontally at the same time. It requires lightness and fluency.
Objective: to develop foot control and body balance.
(Normal speed)
6. Parallel small jump and small step
Methods: first five consecutive small jumps in parallel, and then run in small bursts.
Objective: to develop the control ability of small muscles of knee and ankle.
(Normal speed)
7. Outside and inside
Methods: start from the outside of the rope ladder with both feet, enter the square from left to right, and then square in turn. The reverse is the same.
Objective: to cultivate the step frequency in different directions.
8. Cross step forward and backward
Method: Needless to say, the problem is that we must cross one before another. Accurate footwork.
Objective: to improve the coordination and sensitivity of lower limbs.
9. One outside and one inside
Method: set one foot to move forward and the other foot to enter each square once.
Objective: to develop lower limb coordination.
10. The scorpion wags its tail
Methods: step the back foot forward into the square, and throw the front heel out of the square laterally.
Objective: to improve the coordination of lower limbs and the sense of footstep rhythm.
