This is Brent, President of B2C Fitness,
and we're talking about agility training
using one of my favorite agility tools, the agility ladder. This is one of my
favorite tools because we get to not only use this with our elite level
athletes, but also our beginners. We can use this with the general consumer, we
can use this with somebody just getting involved in fitness, and they tend to
have a great time with it. Now, when we start talking about performance, we use
the agility ladder not for breakneck speeds. If I want something that I'm
going to practice agility and breakneck speeds, I'm going to use something a little
bit more open, like a cone drill, or a shuttle run, where somebody can take the
stride length that is most efficient for them. This is all about optimizing
mechanics, we can think about it as a proprioceptively enriched agility
drill, and I want to make sure that my athletes are as efficient as possible
through the various footwork drills that we do. I'm going to have my friend Mike
come out here and show you kind of the beginning of ladder drills. So maybe step
here Mike. The first thing I want to make sure Mike is doing on his ladder drills
is making sure that his arms and legs are moving the way they're supposed to.
One of the biggest mistakes I see in the latter is people just kind of drop their
hands to their side and try to get through the ladder as fast as they
possibly can. We need to make sure we keep that optimal gait mechanic. So Mike what
I'm going to have you do is you're going to step forward, and come forward
with the opposite arm. Good, and again. Good.
Go ahead and go all the way through the ladder like that. You have somebody go
all the way through the ladder like that a couple times, usually this starts
to feel pretty natural for them. So I have Mike maybe go through this one or
two times just thinking, forward leg, forward arm. Now that Mike seems to have
this mechanic down pat, I'm going to have Mike start concentrating on our first
performance queue, which is pushing. Great athletes push, they don't pull, they don't
reach. So now Mike, rather than reaching forward with that arm, that's
not what I want you to focus on. This leg I want you to think about pushing
through the floor, and driving that elbow back. Alright, so you can start in that
same position, but push, good, push, push, push, good. I'll have Mike go through a
couple times with this mechanic, just working on that queue of each step as a
push, rather than a reach.
Now, the next drills I'm going to do with Mike involve how the foot should land.
So I want to make sure that he stays on his fore foot, or that area
just behind his toes, and then every step rolls forward so he's getting efficient
forward motion with every step. None of the kind of stopping. In fact, I can you
show us what the bad way of doing this where you see people kind of lean
forward and kind of crushing the foot in the ground. Yeah! You see people where
they kind of drive there their fore foot into the ground. You want to make
sure it's a roll mechanic that Mike feels like he could take off, and go
faster with every step. Let's work on that roll mechanic. Good, good, pushing
forward, rolling forward with every step.
Now, one sign we can use for maximum efficiency, is if Mike is
efficiently eccentrically decelerating force, isometrically stabilizing, and then
concentrically accelerating his force, there should be almost no noise. Now,
this floor is pretty loud, it's a hardwood floor and he's got a hard
rubber sole on his shoes, but I'm going to have Mike try to get as quiet as he
possibly can, plus all of the other queues we talked about before. Nice, Mike,
let's try that one more time.
And for our last queue, Mike has had to look down because he's had to get used to
where his foot placement should be, where that ladder is. Now I'm going to have Mike work
on a little bit more upright posture, all the same queues we've been talking about
before. Good, let's try that one more time Mike.
So there you have it, that's our first ladder
drill which is called a one in, putting one foot in each box. You can see that
there're a lot of little mechanical things that we need to break down, and I
think Mike did about 10 reps through the ladder, do you feel a little tired there Mike? -I do.
Okay, so that might equal one set through, and we can work that into our resistance
training program, we can work that in after a warm up, and maybe do 6 to 10
times through the ladder, two to three times. Thank you for watching the