Kbands Exercise Guide For Agility Ladder Drills | Rapid Response Ladder Trainer

Athletes will complete several drills to finish the Rapid Response Ladder Trainer. Athletes will need a Speed and Agility Ladder laid flat on the ground and a set of Kbands Leg Resistance Bands attached just above the knees.

Athletes will begin with the In and Out Singles in which they line up to the side of the Speed and Agility Ladder and tap their inside foot in and out of the ladder. Complete 6 sets of 15 seconds on each leg.

Next athletes will move into a Stationery Icky Shuffle in which feet alternate tapping in and out of the box as the athlete moves back and forth across the ladder. Complete 6 sets of 15 seconds.

Athletes will then move into the Crossover And Reverse Icky. Athletes will drive their outside leg across the front of their body and into the ladder. Following by moving their outside foot to the opposite side of the ladder, athletes will repeat the process and move back and forth across the ladder for 6 sets of 15 seconds. Athletes will then reverse and complete 6 sets of 15 seconds while crossing the leg behind the body.

Next athletes will face the ladder and alternate tapping one foot in and out of the box for 6 sets of 15 seconds. Then athletes will turn around and perform the same scissor motion with the ladder behind the athlete.

Next athletes will utilize two squares on the ladder and cross the leg across the body to tap inside the opposite square. Alternate this tapping motion for 6 sets of 15 seconds before again turning around and performing the same drill in reverse for 6 sets of 15 seconds.

Athletes will finish with a drill in which they move down the ladder. They will jab with their inside foot, front crossover with their outside foot and then move across the ladder. Halfway down the ladder athletes will reverse their crossover and begin to take the foot behind the body. Complete 6 down and back sets of the drill to complete the ladder workout.

Speed and Agility Ladders are a great way for athletes to get quicker and work on fundamental skills like coordination and balance. These skill sets are essential to any athlete at any level of play. To purchase your very own Speed and Agility Ladder or Kbands Leg Resistance Bands go to KbandsTraining.com. Athletes can learn about different ladder sequences and progressive training strategies as well as effective strength and recovery training techniques.

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