Activation with Agility Ladder
Agility ladder warm-up: footwork patterns of increasing difficulty to coordinate and activate.
How to play
- Two or three ladders on the ground with groups lined up behind each.
- Pattern 1: one foot in each box.
- Pattern 2: both feet in each box.
- Pattern 3: lateral, both feet per box.
- Pattern 4: in-and-out (in, in, out, out).
Rules
- Go when your partner reaches the middle.
- Return along the outside of the ladder.
- Accuracy before speed.
Variations
Easier
Patterns 1 and 2 only, walking.
Standard
Four patterns, two passes each.
Harder
Coming out of the ladder, sprint 5 meters to a cone the teacher points to.
Adaptations
- Coordination difficulties: ladder with bigger boxes.
- Limited mobility: one-foot or sideways patterns.
Learning goals
- Improve coordination and foot speed.
- Activate the lower body.
PatioLab has "Activation with Agility Ladder" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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