When training to improve agility and speed, most people think about different on-field or on-court running and cutting drills, often utilizing different lines or cones for things like the 5-10-5 drill or the pro agility. Cones set up in a square or different shape are often used with athletes performing specific running patterns through and around the cones. These would all be considered predetermined or closed change of direction drills. However, if you are using these drills or incorporating reactive agility drills, one factor that is often overlooked is the role of deceleration in that movement.
Deceleration is defined as a reduction in speed or the rate of decreasing velocity. Moreover, we know that being able to accelerate out of a cut or change of direction is extremely important. Hence, being able to decelerate quickly going into that cut is equally important. The higher the rate of deceleration and the faster the athlete can decelerate under control, the quicker that change of direction will be. With that, the ability to decelerate quickly under control depends largely on one thing, eccentric strength. Having the physical strength to quickly decelerate and absorb force is the basis of agility and change of direction.
The Ladder gets a bad reputation! This is how I use the ladder as a tool to develop athletes in developing greater body control, how to absorb strength and slow down in specific sports corners! Add these exercises today to your training regimen and see extraordinary results that translate into your sport!
We achieved excellent results by focusing on these workouts combined with fast concentric contractions. It is very easy to do, can be easily incorporated into weight training programs and can be used for athletes of all ages. Once you develop these strength aspects, you will quickly see your athletes’ agility and ability to change direction improve.
Here we leave you exercises to integrate with your workouts to obtain truly satisfying results!