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Agility Ladder: 2 in 1 out (Zig-Zag drill)
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The Agility Ladder 2-in-1-out (Zig-Zag drill) is a great and effective way to work on agility and coordination. The drill consists of two people standing side by side and running forwards and backwards in a zig-zag pattern in and out of the agility ladder. This drill develops foot speed, agility, balance, and coordination. The drill can be done for any duration and can be adapted to the individual athlete's abilities. Doing this drill will
Transcript
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The is Brent, President of B2C Fitness, and we're talking about yet another agility
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ladder drill, a progression from the three we've already done this time. So
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now we've done one ins, two ins, two in two out, and now we're going to increase
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the velocity of which we have to change directions with two in, one out, also
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known as the zig-zag drill. Once again our cues are the same, moving through for
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efficient acceleration through the ladder with that nice roll step. Good arm
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swing mechanics, efficient eccentric deceleration, so nice and quiet, and of
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course we're going to be looking at balance and posture, making sure that you can
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keep your torso centered, and almost stable without movement this way through the
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ladder. I'm going to have my friend, Mike Tierney from Metropolitan Fitness, come
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out and help me demonstrate this. Now, like I did with some of the drills before, with
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Mike I'm going to play a little bit of follow the leader to start off with just
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to give him a good example of what this is going to visually look like, so I'm
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not just giving a cue like put two feet in, at one foot out. So Mike, we're going
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to start right about where you're standing now. Alright, you're going to go
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two in, one out, so two in the box, even with the run. I actually want you to, in
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the beginning, keep your footsteps nice and tight, so you can keep your torso
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centered. We can widen this out as a progression.
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So it gets a little tricky with the arm swing mechanics as it's a triplet rather
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than a normal, even pattern where it's two steps or four steps before you
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change directions. Try to relax a little bit and just come through the ladder. There you go.
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Now, I know people get really wide with the zig-zag on this video, but I'm actually
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going to have Mike back the zig-zag down just a little bit so that he can keep
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his torso center. Maintaining balance on the ladder is far more important than
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trying to widen this thing out and get a huge distance covered, at least in the
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beginning. So nice tight steps, your're going to put your foot right outside the ladder. You can see
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he stays a little bit more centered this way, his center of gravity stays over his base
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of support, his footsteps evened out, so now we have more balance and a quicker
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change in direction. Let's try that one more time. The last step, we've talked about this a
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couple times, I'm going to have Mike try to bring his head up so that he doesn't quite keep
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staring at the ladder. I know this is kind of a hard thing to teach, but I want
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you to try to straighten out your posture, if you hit a couple rungs don't
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worry about it, I just want you up nice and tall.
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So there you go, that is our fourth progression in our ladder drill videos,
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so we did the one ins, two ins, two in two out, two in one out, also known as the
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zig-zag drill. I hope you enjoy teaching this to your clients and I hope
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you can improve mechanics and performance of those individuals you
