How to Increase Your Speed Using Ladder Drills! These Speed Workouts Will Show You How to Get Faster!
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Using a speed ladder regularly will help increase your speed, give you quick feet and improve your footwork for defending. I recommended doing speed ladder drills three times a week as part of your warm up.
1. Run on your toes/balls of your feet.
2. Pump your arms fast with good arm technique.
3. Drive your knees up. Don't just move your feet fast and skim over the cones like a ballerina.
Equipment Needed: A speed ladder, cones, or sidewalk chalk.
Exercise Player Can Do:
Before doing speed work make sure you warm up properly. Once warmed up set up a speed ladder that should be about 10 -15 feet in length with an end cone 5 yards from the end of the ladder. Between each cone should be a little more then a shoe size of space.
Speed Ladder Exercise 1:
In, out, forward. Start from the side. Step in, step in, step out, step forward then the rhythm goes to in, out, forward. Start off slow and walk through this exercise. Once comfortable increase your speed through the ladders, sprint five yards, then light jog back. Real light! Repeat four times.
Speed Ladder Exercise 2:
Karaoke. Around the back, out, forward. Start from the side, step in, bring your leg around the back of your plant leg, step out, move forward. Then the rhythm is around the back, out, forward. Start slow, then build up. Repeat four times.
Speed Ladder Exercise 3:
In, In, Split. You will look a bit goofy, but this is a good one. Start from behind the ladder. Step in with one foot, step in with the other foot, then split your legs apart outside of the ladder, then repeat the process on the next ladder. Repeat four times.
Speed ladder training usually lasts 5-10 minutes and it is generally done in the earlier part of your training session towards the end of your warm up.
Speed ladder exercises focus on speed work, not stamina. So don't sprint back after each ladder and then go again quickly. Jog slow and rest on your way back so when it is time to go fast, you are explosive, not tired.
What Player Could Be Doing Wrong:
If you are hitting the cones or struggling to do the speed ladder exercises correctly you are going to fast. Start of slow, even walk if you have too, get comfortable with the exercise and then speed it up when you are ready. Better to do speed ladders correct and slow, then fast and wrong.
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