Agility ladder basics
Linear series (2 trips each)
https://www.youtube.com/watch?v=KYJX0Wt6OdM
get faster each time
-1 foot in each box 0:25
-2 feet in each box 0:35
-linear hop with two feet 0:52
-slalom skiier 1:05
-icky shuffle 1:26
Lateral series. do 2 trips each. 1 on each side
-lateral crossover 1 foot in each box 2:23
-2 feet in each box 2:40
– 2 in, 2 out 2:58
– one legged 1 in 1 out 3:40
-2 footed snake 3:59
Workout 2
2 Rounds:
Alternate With a partner to take 4 gym length trips each of banded sprints.
-Forward
-One side
-Other side
-Backward
The goal is for foot speed, and coordinated range of motion. Partners regulate so that runners get 15-20 steps per length
Workout 3 ): 4 rounds
-30s max shuttle run
-2 min rest