Speed ladder drills South Eastern School District（南东校区阶梯训练速度）.pdfVIP

Speed Agility Ladder – Instructions, Drills Diagrams Correct Technique (for all Speed Agility Ladder Drills) Players must work on the balls of their feet at all times, heels slightly elevated. Light feet are quick feet - players are not to thump their feet through the ladder. Players must work with a slight knee bend and lift their knees before promoting their feet – no scuffing. Strong arm drive – elbows bent at 90° and driving through from hip to shoulder (not across the body). Body to remain upright – if the upper body begins to lean forward, the feet will speed up to keep up, therefore losing control of the movement. Head up. Patience – players must work to their ability, not that of others – start slowly if necessary and work only at a speed where they can correctly complete the drill. Keep an even rhythm – movement must flow, not stutter. Ensure players keep a minimum of 4 rungs between them. Players working too closely together will lead to unnecessary pressure to perform at someone else’s speed, causing loss of form and control. Drills Diagrams Drills are broken into 3 sections – Basic, Intermediate and Advanced. Players must have mastered drills at one level before they are progressed to the next. Never advance a drill if players cannot successfully complete it in its basic form. Melissa King – Mounties Netball Club (19 June 2005) 1 Speed Agility Ladder – Instructions, Drills Diagrams Basic Drills Drill 1: Straight Run m Coaching Points Emphasis on not touching any rungs. Arm drive essential. l