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Training with Speed and Agility Ladder

Training with Speed and Agility Ladder

Ⅰ. Introduction to speed and agility ladder


Speed and agility ladder is also called speed ladder, and we commonly call it rope-ladder. As its name, speed and agility ladder is a method to train agility and coordination. If dividing based on the theory of sports training, it belongs to functional motor training. The principle is a training method to enhance the ability of small muscle groups in the ankle joint, knee joint, and sole through the changes of the trapezoidal rope's pace. Speed and agility ladder can help you improve your velocity and acceleration in all directions, enhance the memory of the nervous system for speed, and make you move fast in each direction if necessary.


Tips:

The high-risk groups such as high blood pressure, heart disease, high blood sugar, and asthma are not allowed to participate, and people with low blood sugar should supply sugar before exercise!


Ⅱ. The training function of the speed and agility ladder


Speed and agility ladder is the main tool of feet exercises, and it's very helpful for sports requiring to move feet quickly such as kickboxing and boxing, and MMA mixed martial arts, improving the coordination and flexibility of athletes.


1. Speed and agility ladder can improve the ability to move feet quickly


It can improve the flexibility, balance, and coordination of the body.


2. The exercise of speed and agility ladder can strengthen foot muscles


Speed and agility ladder can help strengthen the foot muscles and the small muscle group function of ankle and knee, reducing the risk of lower limb injury and improving the rhythmic of high body movements.


3. Ladder is the most widely used tool


It can improve your velocity and acceleration in multiple dimensions. Practicing again and again with ladders can enhance the memory of the nervous system for speed and make you move fast in each direction if necessary.


Speed and agility ladder training is useful for developing the connection between brain and muscle (The ability to coordinate work of nervous system and motor system), and it's also useful to develop the muscle strength, explosive power, support, and stability of lower limbs. Because most methods of exercise are using one leg to stand, support, and generate power, it's a good choice to train the ability to move one leg.


The actions with the speed and agility ladder can be easy or difficult and can be quick or slow. It improves coordination and agility, and it brings a lot of consumption. At the same time, the mode of sport is very safe.

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