Name: Agility Ladder 2 in 2 out
Uploaded: 2023-04-26T01:02:30.000Z
Duration: 3 min 45 s

English captions

https://stream.mux.com/8nvpS3wC66SxH4AdOCxQu200cD02Rm01zjbMt3Kmz66Skk.m3u8

Learn how to properly perform the agility ladder "2-in, 2-out drill" in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, foot placement, rhythm, and drill modifications (including progressions and regressions) to safely develop speed, agility, coordination, and precise footwork. Improve reaction time, lateral quickness, and overall athletic performance with structured, professional guidance suitable for all skill levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to enhance dynamic movement control, sport-specific agility, and functional performance.

Introduction to Agility Ladder Drills

Demonstrating Two-In, Two-Out Drills

Refining Mechanics and Increasing Speed

Agility Ladder 2 in 2 out

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

Agility Ladder 2 in 2 out

Intro to agility ladder: 1 in

Agility Ladder 2 In

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

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