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Agility Ladder 2 in 2 out
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Agility Ladder 2 in 2 out is an effective training drill designed to increase foot speed, coordination, agility, and overall athleticism. This drill is performed by having a ladder laid out on the floor in a 2 in 2 out pattern. The athlete starts at the beginning of the ladder and must quickly navigate through in a two feet in and two feet out pattern. As the athlete gets faster and more agile, the speed of their run through the agility ladder increases. The agility ladder promotes an
Transcript
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This is Brent, President of B2C Fitness,
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and we're talking about our agility
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ladder drills. Now, this is a progression from the drills we've done in previous
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videos. So we did our one-in, where we talked about just starting and getting
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our mechanics optimal, we talked about two-ins where this time we had to speed
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up our foot speed a little bit, and challenged balance and stability, and now
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we're going two-in, two-out and adding a little bit of frontal plane movement to our
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agility drills. Now, the mechanics that we're looking at are still the same. I
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still want good arm swing mechanics, I still want to see an efficient stride, I
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want to see a roll forward and efficient acceleration throughout the ladder, so
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the torso should stay nice and even. I want to hear efficient eccentric
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deceleration of each step which means this should be a very quiet exercise, and
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last, I want to concentrate on balance. I want, whoever I'm working with, their
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posture to be up nice and tall. I want them to make sure they're centered in
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the ladder this way as well as torso moving, like I said before, torso moving
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smoothly through the ladder this way. I'm going to have my friend Mike come out and help
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me demonstrate this exercise. Now, one teaching cue that works really well,
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rather than just going, 'ok put two feet in each box then two feet on each row',
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is to go ahead and play follow the leader. So I'm going to go ahead and
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demonstrate this for my client for the moment, Mike, and he's going to go ahead
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and follow in behind me. So what we're going to do is...
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I'll give Mike a practice run before I give him any cues, just let him get used to
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the ladder. This time I'll try to improve his mechanics just a little bit if I can.
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That looked pretty good. You can see Mike's arm swing mechanics are nice, he's getting a
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nice, efficient acceleration throughout the ladder. We don't hear much
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from him. This is a hardwood floor and he's got hard soled shoes so we're going to get
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a little tap. You can see his torso the centered throughout the
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ladder. Really nice. Last thing I'm going to have him concentrate on, which is
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something we've been working on with Mike, is his balance. I want him to make sure
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that each step is even. So I don't want him delaying his step every time he steps
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out so it's like tap tap tap - tap, tap tap tap - tap, it's going to be tap - tap - tap - tap -
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tap - tap - very metronomic.
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Good, Mike. Let's try one more time. This time we'll speed it up a little bit. You can
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speed up this drill up to the point where you no longer can keep optimal
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mechanics. So if I start hearing him get louder, I start seeing his balance
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fall apart, I start seeing his arm swing fall apart, that's when I'm going to
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have somebody slow down. If they happen to step on a couple of rungs, I actually
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am not all that concerned. Let's see you try to speed it up a little bit.
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Mike's got this one down pretty good. His arm swing mechanics fell apart a
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little bit at the end, that's something for him to work on. Thank you to my friend Mike Tierney from
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Metropolitan Fitness for helping me out with this video. I hope you enjoyed
