We've seen athletes working out with the agility ladder in training camps.They're even used in schools to teach children agility and speed.You basically lay the 30 foot ladder down on the ground and run quickly through the spaces between the rungs.Most brands can also be split in half to form two 15 foot sections.This is like the old tire exercises we see in armed forces training videos.The ladder has been proven to be safer as the rungs are only a couple inches off the ground as opposed to the height of the tire treads.The Cintz ladder on the market right now also lets you rearrange the rungs to space the footholds farther apart or closer together.The term SAQ refers to the 3 reasons for using the agility ladders, speed, agility, and quickness.These are the core exercises that any athlete needs, or anyone trying to lose weight.The main point is to train the body to infuse speed and lightning reflexes with a rotation and multi-directional training system.Coaches come up with some crazy drills for their athletes to perform on these ladders, with the ultimate goal to be a great stretch and an even greater amount of sweat.To gain the SAQ necessary from the ladder exercises, there are 3 main styles that these routines fall under.Steady exercises are basically quick paced runs across the full length of your ladder.You will get your heart pumping while increasing your speed, and getting a great cardio workout.Burst exercises are just that, quick bursts of energy expenditure then returning to your steady routine.By slipping a burst exercise in there, you train your body not to become complacent about the workout and be ready for whatever comes your way.High Intensity Interval Training (HIIT) workouts are popular in this style.Elastic response exercises teach your body to move beyond what you thought was possible, and snap back effortlessly.Right now we're going to focus most on the warm-up exercises that can be done by just about anyone.So if you're trying to lose weight, don't be afraid of the ladder.One easy way to get yourself sweating is by holding a medicine ball above your head as you run the course.You can also toss the ball from hand to hand as you run, trying to have the ball in the hand opposite of the foot that's touching down.The rhythm of the movements will seem difficult at first, but your body will adapt.This is also a great way to work the entire body as the arms and core are engaged to hold the ball and maneuver it.Incorporating a jump rope into your ladder exercise will also utilize the entire body.Jump ropes are pretty much second nature to us, but adding the agility ladder will train our feet to fall exactly where they need to be, thus bringing the rest of our body with them.Anyone who plays a sport where you need to accurately land yourself right in front of the ball will understand how valuable this lesson is.The ladder is a great addition to the years of training you need in order to reach that level of whole body coordination.So not only do you sweat your butt off working with the ladder and rope, but you get lightning quick reflexes and agility.Last but not least are two exercises designed for the leg and thigh area that women are constantly battling.Adding the medicine ball will also work another of women's favorite spots, the core.In the leg chop drills, you bring the ball up and down in tune with your steps.Bring your knees up high with each step and tap the medicine ball on them.Once you get the hang of the basic style, try rotating or bending at the waist for more flexibility and core work.Our last exercise, lunges, can be done with or without the ball.Here you just perform the lunge back and forth across the agility ladder a set number of times.You're really going to stretch out that thigh and tighten those buns.
No comments:
Post a Comment