Purpose
- The speed ladder can be added to almost any drill.
- Besides sleds, it’s a very helpful tool.
- Therefore, it must be utilized.
The speed ladder help the players to learn to pick up their feet while running and changing directions. They also force the players to set their feet precisely until it becomes natural to them. Especially for runningbacks it is of high importance to be able to change direction at any moment without “forgetting” to pick up their feet and put them into the ground with authority.
Description
- Bunny Hop
Each player will hop (both feet on ground-together-then jump) hitting every hole.
- Checker Board
Each player will hop (same technique as bunny hop) checker boarding hitting 1 space and then jumping 45° to the side of the next space, then 45° into the next space. The zig-zag will continue until space of the ladder is covered.
- High Stepper
Each player will high step the entire distance stepping into each space separately churning the legs. Both feet always in each space.
- Cross Over
The cross over is moving down the ladder alternating with one foot in the space and the other next to the ladder. I.e. right foot into the space then the left foot to the right of the ladder, right foot again into the next space, etc.
These are just a few basic examples of stepping sequences, which should be run every time as a warm-up routine whenever you utilize the speed ladder. The speed ladder drills can also be incorporated into other drills and/or conditioning or agility circles.
Coaching Points
- All backs must carry a football during drill.
- Get good height and arm action.
- Move as quickly as possible.
- Running movement should be smoth and rhythmic.
- Check also that ball is always held correctly.
Equipment
