THE AGILITY LADDER and “Core 4” drills are a mainstay of our program’s agility and plyometric training.
An agility ladder is made from a belt-like material with plastic ladder steps. You can buy them from any sports equipment or supply stores. The ladder lies flat on the ground 20 to 25 feet long and each square between rungs is approximately 1 foot long and 1 foot wide. You can adjust the rungs as needed.
The Core 4 workout consists of hurdle drills. The drills work the core part of the body (hips and lower-abdominal region) which is extremely important in the development of speed and strength. The “4” comes from the four exercises your players do over the hurdles.
Both workouts improve a player’s foot speed and hip flexion (flexibility). They also help develop your players balance, explosiveness, coordination and trust of their own bodies. Many movements done on the agility ladder mimic the same footwork as is needed during a football game.
Core 4 Program
Core 4 training should be done before every workout. Use 6 to 8 hurdles and no more than 10. Align the hurdles one behind the other. Have your athletes go up one at a time; then back again, which equals one set.
‰ Both Feet Per Hole. Set the hurdles to the lowest height. Have your players pump their arms like they’re running.
The player steps over the hurdle with the right leg, driving the knee straight up toward his chest with the toe pointed straight ahead and then bringing the other leg over the hurdle and setting it down so both feet are in the hole (the space between the hurdles). Each player continues this action until he’s run the entire course.
‰ One Foot Per Hole. Set the hurdle to its lowest setting. Follow the same procedures as above, but have your player place only one foot in the hole. He’ll then swing the left leg and reach it over the top of the next hurdle. This movement will cause your player to stretch “out” the opposite leg while reaching for the next hole, creating flexibility and hopefully leading to a longer stride, which is necessary for speed and explosiveness. Your player must drive the leg up and not out when going over a hurdle.
‰ Leg Kick And Hop. Set the hurdles at their lowest setting. It will take time for your players to get the proper form down for this drill. Lining up on the right side of the hurdle, and with arms pumping like a running motion, the player bounces in place. It’s important that he keep his right leg straight with the toes getting full extension and pointing upward on each bounce.
The player kicks the left leg over the hurdle. Upon landing, the player hops forward and to the right with the left leg so that he lands on the right side of the next hurdle. Repeat the procedure and have the player go through the entire hurdle course and then come back down on the left side of the hurdles, kicking and hopping with the right leg.
‰ Up And Under. Set the hurdles to their highest setting. Here your players are working on proper squat techniques along with improving their change-of-direction ability. Start your player in an upright position parallel to the hurdles with his left leg facing the hurdles. Have him squat down while keeping his back straight, chest out and feet flat.
While in the the squatting position, the athlete will turn his body so that his right leg becomes the lead leg. The player moves under the hurdle and stands up. This player repeats the motion, alternating right and left legs to become the lead leg until he’s gone under the entire set of hurdles.
Agility Ladder Workout
While it’s possible to do these drills standing up, it’s better to have your players start in the “ready position” with knees bent, butt down, chest out and head up.
- One Foot Per Square. Have your players run through the ladder placing one foot in each square. Be sure that your player performs this drill quickly and that he lands in the square on his toes, rather than on the entire foot.
- Two Feet Per Square. This drill really emphasizes foot speed. Have your players run at full speed, but place both feet in each square as they go through the ladder.
- Side Shuffle. While leading with the right foot, have your players side shuffle through the ladder while getting both feet in each square. It’s important that they stay balanced and pick the feet up only an inch or so off the ground.
- Forward Leg Jacks. Have your players begin with both feet in the first square and have them perform a jumping jack, landing outside the square with legs spread. The player jumps back into the square with feet together.
- Two-Foot Side And Up. Have your player start to the left of the ladder and lead with his right foot into the first square, quickly following with the left foot inside the same square. Have them lead out of the square with the right foot and then follow with the left. Move up one square, leading with left and following with the right. The player continues through the length of the ladder, rotating lead legs.
If you have any questions or would like further details on the agility ladder or the Core 4 training, feel free to e-mail me at: bjackson3@sc.rr.com.