Activates calves, thighs, and lower body stabilizers to enhance foot speed, balance and coordination needed in first-step quickness.
Steps
1. Stand perpendicular to the first ladder square. Your lead foot will depend on which direction you move down the ladder.
2. With your lead foot, jump into the first square using a split jump technique, as your lead leg moves forward, your opposite leg moves backward simultaneously.
3. Next, jump into the same square with your bag leg, while you lead leg moves outside the square. Repeat the pattern down the ladder until the end, then execute in the opposite direction.
4. Stay on your toes at all times, and use opposite arm swings to maximize tempo.
5. Going both ways down the ladder 1 rep. Perform 3 reps.
Ali Shuffle
Теги
sports performanceathleteathletic trainingathletic performanceathlete trainingathletic Developmentyouth trainingyouth sports trainingagility trainingspeed trainingspeed bandssprintersprint trainingaccelerationacceleration trainingplyometricexplosive trainingrunning trainingoverload trainingagilityquicknessspeed and agilityladder drillsagility ladderAli Shuffle