lacrosseking2
04-27-2008, 12:23 AM
Okay WAY too many people are saying that they need help improving their agility etc etc...SO! I (and my UBER boredness) am going to show you how to improve you agility.
WARM UP:
1st stretch...A LOT
http://www.aikido-reading.co.uk/micro_site/stretching/15_stretches.htm
Just do what Kermit does xP.
Active Warm-up (perform each for a distance of 10-20 yards):
Walk on toes
Walk on heels
Ankle flips
Lunges
Lunges w/butt kick
Butt Kicks
High Knees
Form Running
Quick Feet
Side Laterals
Crossovers - front leg lead
Crossovers - back leg lead
Carioca
AGILITY TRAINING
ABC LADDER TRAINING
The ABC ladder is one of the greatest things ever made for an athlete. It is relatively cheap and there are hundreds of drills that you can do using just this. You can also use it ANYWHERE, grass, sand, cement, in a gym, ANYWHERE.
The point of the agility ladder is to take quick and QUIET footsteps. You want to keep you feet as low to the ground a possible. And you have to use your upper body as well, this will allow more quickness, speed, and balance if you involve your upper body (torso and arms)
BASIC DRILLS:
These are just a few drills to get you all started. START WITH THESE DRILLS DON'T JUMP AHEAD!!!
STANCE FOR DRILLS 1, 2, AND 5
.....___________________________________________
O>._l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_ l_l_l_l_l
STANCE FOR DRILLS 3 AND 4
.....____________________________________________
O..._l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l _l_l_l_l_l_l_l
V
1a) Forward 1-in: A very common drill that you will see in ALOT of agility training regiments. All you do is stand facing the ladder and move forward through the rungs placing only ONE (1) foot in each rung.
2a) Forward 2-in: Also a very common drill. Stand in the same way that you would for the first drill and move forward placing BOTH (2) feet in each rung.
3a) Lateral 2-in: stand so that your shoulder is facing down the ladders length (it doesn't matter which should it is your going to eventually do this with both shoulders). Now move laterally through the ladder placing two feet in each rung. NOTE: If your left shoulder is facing down the ladder then you MUST lead with your left foot. And if your right shoulder is facing down then your right foot is the lead.
4a) Lateral Cross-Step: Stand as you did in drill 3a. Now leading with your BACK foot, cross it in front of your front foot and put it in the space, THEN bring your FRONT foot and advance it into the space next to your back foot, crossing BEHIND your back foot. Then you repeat this all the way down the ladder.
5a) Forward Jumps: Stand as you did in drills 1 and 2. Stand on one foot and hop into each space using ONLY that one foot. (this is a pain to do but it'll help improve your balance more then any drill you can think of)
GENERAL AGILITY TRAINING
These drills can be done with out any equipment, but if you want to you can get some cones.
Zig-Zags:
|j.....................|
|.....................i|
|h....................|
|....................g|
|f.....................|
|....................e|
|d....................|
|....................c|
|b....................|
|....................a|
|--15 Yards-------|
The distance from a to b should be around 7-10 yards, and b-c, etc etc
Shuttle Runs:
|---10 yards---|
| <----------- |
| -----------> |
| <------------ |
Now go do the drills and get faster. Hope this helped and GOOD LUCK :thumbsup:
WARM UP:
1st stretch...A LOT
http://www.aikido-reading.co.uk/micro_site/stretching/15_stretches.htm
Just do what Kermit does xP.
Active Warm-up (perform each for a distance of 10-20 yards):
Walk on toes
Walk on heels
Ankle flips
Lunges
Lunges w/butt kick
Butt Kicks
High Knees
Form Running
Quick Feet
Side Laterals
Crossovers - front leg lead
Crossovers - back leg lead
Carioca
AGILITY TRAINING
ABC LADDER TRAINING
The ABC ladder is one of the greatest things ever made for an athlete. It is relatively cheap and there are hundreds of drills that you can do using just this. You can also use it ANYWHERE, grass, sand, cement, in a gym, ANYWHERE.
The point of the agility ladder is to take quick and QUIET footsteps. You want to keep you feet as low to the ground a possible. And you have to use your upper body as well, this will allow more quickness, speed, and balance if you involve your upper body (torso and arms)
BASIC DRILLS:
These are just a few drills to get you all started. START WITH THESE DRILLS DON'T JUMP AHEAD!!!
STANCE FOR DRILLS 1, 2, AND 5
.....___________________________________________
O>._l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_ l_l_l_l_l
STANCE FOR DRILLS 3 AND 4
.....____________________________________________
O..._l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l_l _l_l_l_l_l_l_l
V
1a) Forward 1-in: A very common drill that you will see in ALOT of agility training regiments. All you do is stand facing the ladder and move forward through the rungs placing only ONE (1) foot in each rung.
2a) Forward 2-in: Also a very common drill. Stand in the same way that you would for the first drill and move forward placing BOTH (2) feet in each rung.
3a) Lateral 2-in: stand so that your shoulder is facing down the ladders length (it doesn't matter which should it is your going to eventually do this with both shoulders). Now move laterally through the ladder placing two feet in each rung. NOTE: If your left shoulder is facing down the ladder then you MUST lead with your left foot. And if your right shoulder is facing down then your right foot is the lead.
4a) Lateral Cross-Step: Stand as you did in drill 3a. Now leading with your BACK foot, cross it in front of your front foot and put it in the space, THEN bring your FRONT foot and advance it into the space next to your back foot, crossing BEHIND your back foot. Then you repeat this all the way down the ladder.
5a) Forward Jumps: Stand as you did in drills 1 and 2. Stand on one foot and hop into each space using ONLY that one foot. (this is a pain to do but it'll help improve your balance more then any drill you can think of)
GENERAL AGILITY TRAINING
These drills can be done with out any equipment, but if you want to you can get some cones.
Zig-Zags:
|j.....................|
|.....................i|
|h....................|
|....................g|
|f.....................|
|....................e|
|d....................|
|....................c|
|b....................|
|....................a|
|--15 Yards-------|
The distance from a to b should be around 7-10 yards, and b-c, etc etc
Shuttle Runs:
|---10 yards---|
| <----------- |
| -----------> |
| <------------ |
Now go do the drills and get faster. Hope this helped and GOOD LUCK :thumbsup: