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Agility Ladder: 2 in 1 out (Zig-Zag drill)

Improve reaction time, build strength and get faster with Agility Ladder 2 in 1 out (Zig-Zag drill)! This drill is perfect for all athletes looking to gain an advantage on their opponents. Get professional drills and tips to maximize your agility!

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00:03 - 00:07The is Brent, President of B2C Fitness, and we're talking about yet another agility
00:07 - 00:10ladder drill, a progression from the three we've already done this time. So
00:10 - 00:15now we've done one ins, two ins, two in two out, and now we're going to increase
00:15 - 00:19the velocity of which we have to change directions with two in, one out, also
00:19 - 00:23known as the zig-zag drill. Once again our cues are the same, moving through for
00:23 - 00:28efficient acceleration through the ladder with that nice roll step. Good arm
00:28 - 00:33swing mechanics, efficient eccentric deceleration, so nice and quiet, and of
00:33 - 00:36course we're going to be looking at balance and posture, making sure that you can
00:36 - 00:40keep your torso centered, and almost stable without movement this way through the
00:40 - 00:44ladder. I'm going to have my friend, Mike Tierney from Metropolitan Fitness, come
00:44 - 00:49out and help me demonstrate this. Now, like I did with some of the drills before, with
00:49 - 00:52Mike I'm going to play a little bit of follow the leader to start off with just
00:52 - 00:55to give him a good example of what this is going to visually look like, so I'm
00:55 - 01:00not just giving a cue like put two feet in, at one foot out. So Mike, we're going
01:00 - 01:03to start right about where you're standing now. Alright, you're going to go
01:03 - 01:12two in, one out, so two in the box, even with the run. I actually want you to, in
01:12 - 01:16the beginning, keep your footsteps nice and tight, so you can keep your torso
01:16 - 01:20centered. We can widen this out as a progression.
01:26 - 01:30So it gets a little tricky with the arm swing mechanics as it's a triplet rather
01:30 - 01:34than a normal, even pattern where it's two steps or four steps before you
01:34 - 01:44change directions. Try to relax a little bit and just come through the ladder. There you go.
01:44 - 01:48Now, I know people get really wide with the zig-zag on this video, but I'm actually
01:48 - 01:52going to have Mike back the zig-zag down just a little bit so that he can keep
01:52 - 01:56his torso center. Maintaining balance on the ladder is far more important than
01:56 - 02:01trying to widen this thing out and get a huge distance covered, at least in the
02:01 - 02:09beginning. So nice tight steps, your're going to put your foot right outside the ladder. You can see
02:09 - 02:13he stays a little bit more centered this way, his center of gravity stays over his base
02:13 - 02:18of support, his footsteps evened out, so now we have more balance and a quicker
02:18 - 02:31change in direction. Let's try that one more time. The last step, we've talked about this a
02:31 - 02:35couple times, I'm going to have Mike try to bring his head up so that he doesn't quite keep
02:35 - 02:40staring at the ladder. I know this is kind of a hard thing to teach, but I want
02:40 - 02:42you to try to straighten out your posture, if you hit a couple rungs don't
02:42 - 02:46worry about it, I just want you up nice and tall.
02:51 - 02:56So there you go, that is our fourth progression in our ladder drill videos,
02:56 - 03:02so we did the one ins, two ins, two in two out, two in one out, also known as the
03:02 - 03:05zig-zag drill. I hope you enjoy teaching this to your clients and I hope
03:05 - 03:09you can improve mechanics and performance of those individuals you
03:09 - 03:11train. Thank you.

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