To get the most out of agility ladder exercises, athletes need to carefully focus on their technique and use correct bio-mechanics. If a player is just “running through the ladder” without training as close to game speed as possible or without engaging all of their body including their hands and arms, they are missing out on the full beneﬁts of the exercises.
Your arms are directly connected to your legs in speed and agility. The faster your arms go, the faster your legs will go. While doing agility ladder drills, there are 3 Things you Should Focus on :
1. PROPER POSITION
The proper position for your arms is at your side with 90- degree bend in the elbows. This is the same position your arms should be in for sprinting and you want maintain this through agility ladder drills.
2. SHORT STRIDE, SHORT STROKE
Your arm stroke should match the stride length in your legs. These are very short and quick steps, so your arms should be very short and quick pumps. This helps to build the connection between your arms and legs that you need to have in speed training, so pay attention to this detail while doing the agility ladder drills.
3. USE YOUR ARMS DO NOT CARRY THEM
There is a tendency for some athletes to just let their arms hang without any involvement in the drill.
Your arm speed affects your leg speed, so you want to utilize your entire body to maximize your speed in the drill. If your arms just hang to the side, you are not only slowing yourself, but taking away from your balance as well.
Whatever your goals are for training with agility ladder, we think that it is important to know correct technique prior to making a conscious decision as to your own routine.