So far we have worked on our endurance and core strength,
the next few weeks will be all about speed. Regardless of position speed is
essential: your first step, your break away spend, or your ability to catch up are all important. One
of the best ways to work on your foot speed is with ladder exercises. This is a
piece of training equipment that you can not live without. They are not
incredibly expensive, and they are definitely worth the investment.
Below is a video courtesy of our friend Chris Barnard from Overtime Athletics. The video is a compilation of 8 ladder exercises, varying from easy to very difficult. Take a look.
Like almost every exercise we do, form is key. Notice how the man in the video always has his knees bent in an athletic stance, he isn't bobbing up and down he is staying low. His arms are also pumping in sequence with his legs, like he is running. Don't try to go to fast you will only trip, make sure you are well balanced and going at a fast but manageable pace
Begin by trying the first five techniques: one foot, two feet, two feet in one foot out, two feet in two feet out, and two feet lateral. Do each variation down and back ways 3 times with 20 seconds rest in between technique. This can also serve as an endurance drill so push yourself. As you begin to get comfortable move on to the other three more challenging techniques.
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