13 Speed Ladder Drills For Faster Footwork & Quickness





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Published on Jun 9, 2014

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Speed and agility training will increase your performance on the football field and give you the athleticism you need to compete at the next level. Every football player, whether a lineman or defensive back, requires good footwork and that is why we put a huge emphasis on agility ladder drills and mini hurdles. These training tools increase your ability to develop fast twitch muscles.

Leg strength can be built over time through weight and sprint training. Cone drills can improve your leg strength and explosion with the load you put into a turn. By sprinting full speed and having to suddenly stop, you put great force on your legs.

Mini hurdles provide a great deal of leg cycle / turnover training. You are forced to bring your heal up, around and down to sprint through the hurdles. This training will increase your stride frequency and improve your foot contact.

The OverSpeed bungee / cable adds resistance training to every drill you already do. As you improve your technique, add the bungee / cable and see your results increase.

Some brief training methodology:

Mechanics produce efficiency; efficiency produces speed. There is no answer for speed except more speed. Speed can be taught. It is not just a matter of running excessively or sprinting random distances; it is mechanics and techniques applied to specific training distances and suitable drills. With our high-speed training philosophy, we never train slowly. This is not the same as the Warm Up or letting an athlete slow down to learn a drill, like on the ladder. However, during speed training, all reps should be performed at a high speed. By training fast, you get fast.

Change of direction can be the most valuable tool coaches have at their disposal. Change of direction requires speed, strength and conditioning. It is the most stressful training event on the legs. It involves moving at a high rate of speed, followed by powerful muscle contractions in order to stop and make the change of direction, followed by the explosiveness required to return to a high rate of speed. This sequence over and over again results in the physically demanding nature of change of direction. We utilize it as a key element in conditioning.

Conditioning is the product of duration and intensity of training. The more RPMs a heart can sustain for longer periods, the better the conditioning. Conditioning sessions are manipulated much like strength training variables -- a matter of anaerobic versus aerobic. In training, it is beneficial to expose the athlete to conditioning relative to their sport(s). Every sport has its "shape." "Football shape" differs from "soccer shape" which differs from "softball shape" which differs from "basketball shape." However, most athletic events occur over a period of hours and at varying speeds, so all athletes should have an appropriate balance of both anaerobic and aerobic conditioning. In our program, some conditioning days are anaerobic, creating a faster heart rate. Others are aerobic, which allows the body to absorb the training.


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