00:00:0200:00:06
This is Brent, President of B2C Fitness,
00:00:0200:00:06
and we're talking about our agility
00:00:0600:00:10
ladder drills. Now, this is a progression from the drills we've done in previous
00:00:1000:00:14
videos. So we did our one-in, where we talked about just starting and getting
00:00:1400:00:19
our mechanics optimal, we talked about two-ins where this time we had to speed
00:00:1900:00:24
up our foot speed a little bit, and challenged balance and stability, and now
00:00:2400:00:27
we're going two-in, two-out and adding a little bit of frontal plane movement to our
00:00:2700:00:31
agility drills. Now, the mechanics that we're looking at are still the same. I
00:00:3100:00:37
still want good arm swing mechanics, I still want to see an efficient stride, I
00:00:3700:00:41
want to see a roll forward and efficient acceleration throughout the ladder, so
00:00:4100:00:45
the torso should stay nice and even. I want to hear efficient eccentric
00:00:4500:00:51
deceleration of each step which means this should be a very quiet exercise, and
00:00:5100:00:55
last, I want to concentrate on balance. I want, whoever I'm working with, their
00:00:5500:01:00
posture to be up nice and tall. I want them to make sure they're centered in
00:01:0000:01:04
the ladder this way as well as torso moving, like I said before, torso moving
00:01:0400:01:07
smoothly through the ladder this way. I'm going to have my friend Mike come out and help
00:01:0700:01:12
me demonstrate this exercise. Now, one teaching cue that works really well,
00:01:1200:01:16
rather than just going, 'ok put two feet in each box then two feet on each row',
00:01:1600:01:20
is to go ahead and play follow the leader. So I'm going to go ahead and
00:01:2000:01:24
demonstrate this for my client for the moment, Mike, and he's going to go ahead
00:01:2400:01:30
and follow in behind me. So what we're going to do is...
00:01:4100:01:45
I'll give Mike a practice run before I give him any cues, just let him get used to
00:01:4500:01:50
the ladder. This time I'll try to improve his mechanics just a little bit if I can.
00:01:5000:02:01
That looked pretty good. You can see Mike's arm swing mechanics are nice, he's getting a
00:02:0100:02:06
nice, efficient acceleration throughout the ladder. We don't hear much
00:02:0600:02:11
from him. This is a hardwood floor and he's got hard soled shoes so we're going to get
00:02:1100:02:18
a little tap. You can see his torso the centered throughout the
00:02:1800:02:27
ladder. Really nice. Last thing I'm going to have him concentrate on, which is
00:02:2700:02:30
something we've been working on with Mike, is his balance. I want him to make sure
00:02:3000:02:36
that each step is even. So I don't want him delaying his step every time he steps
00:02:3600:02:42
out so it's like tap tap tap - tap, tap tap tap - tap, it's going to be tap - tap - tap - tap -
00:02:4200:02:46
tap - tap - very metronomic.
00:02:5400:02:59
Good, Mike. Let's try one more time. This time we'll speed it up a little bit. You can
00:02:5900:03:04
speed up this drill up to the point where you no longer can keep optimal
00:03:0400:03:09
mechanics. So if I start hearing him get louder, I start seeing his balance
00:03:0900:03:12
fall apart, I start seeing his arm swing fall apart, that's when I'm going to
00:03:1200:03:16
have somebody slow down. If they happen to step on a couple of rungs, I actually
00:03:1600:03:22
am not all that concerned. Let's see you try to speed it up a little bit.
00:03:2500:03:28
Mike's got this one down pretty good. His arm swing mechanics fell apart a
00:03:2800:03:33
little bit at the end, that's something for him to work on. Thank you to my friend Mike Tierney from
00:03:3300:03:36
Metropolitan Fitness for helping me out with this video. I hope you enjoyed