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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