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How To Get Faster - Icky Shuffle Speed Ladder Drill

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Published on Jun 18, 2018

Improve your speed, get faster and work on your quick feet in this speed ladder drill.
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Key Points:

1 - In, Out, Up

2 - Toes

3 - Small Positive Lean

4 - Medium Pace

5 - Full Pace

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Exercise to Practice:

An exercise to practice is 5 reps of the Icky Shuffle with an explosion sprint to an end cone.

You will need 11 cones. 10 cones for your ladder and 1 cone for your end sprint. If you have a speed ladder, awesome! Use it. If you don’t use cones or draw a ladder on concrete using sidewalk chalk. Duct tape on concrete also works for a speed ladder!

To increase your focus on getting faster sprint a few yards after the ladder to work on your explosion. Being fast over five yards helps!

Do 5 reps of the Icky Shuffle with a very light jog back. Ladder drills are not meant to be crazy fitness drills. So have a very light jog back, catch your breath and then go again.

The ladder drill should be fast, the recovery jog should be slow; not a sprint.

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What’s Wrong:

If you are struggling to get your feet in rhythm you are going too fast. Slow down, get use to how the Icky Shuffle feels and then speed up. Start slow to learn how to go fast!

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Bonus Tip!

Pump your arms! Pumping your arms make your feet go faster! Seriously, the faster your arms move the faster your feet go!

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