13 Speed Ladder Drills For Faster Footwork & Quickness
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- čas přidán 18. 05. 2024
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Workouts and complete training programs are available at KingSportsTraining.com
bit.ly/38XCiiP
0:00 Intro
0:05 One Step
0:14 Side Step
0:25 5 Hops and Run
0:36 Crossover
0:48 Side Straddle Hop
0:36 Crossover
0:48 Side straddle hop
1:04 Carioca
1:19 In and Out
1:36 Centipede
1:54 Icky shuffle
2:10 River dance
2:26 Back and Forth
2:42 Double Trouble
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Black Ankle Sleeve: goo.gl/VrfcTP
For more drills check out our other playlists:
Speed Training Drills: ow.ly/hf3kJ
Agility Training Drills: ow.ly/hf40O
Dynamic Warm-Up Drills: ow.ly/hf48a
Agility Ladder Drills: ow.ly/hf4e9
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Twitter: / deepsnap
Speed and agility training will increase your performance on the football field and give you the athleticism you need to compete at the next level. Every football player, whether a lineman or defensive back, requires good footwork and that is why we put a huge emphasis on agility ladder drills and mini hurdles. These training tools increase your ability to develop fast-twitch muscles.
Leg strength can be built over time through weight and sprint training. Cone drills can improve your leg strength and explosion with the load you put into a turn. By sprinting full speed and having to suddenly stop, you put great force on your legs.
Mini hurdles provide a great deal of leg cycle/turnover training. You are forced to bring your heal up, around, and down to sprint through the hurdles. This training will increase your stride frequency and improve your foot contact.
The Overspeed bungee/cable adds resistance training to every drill you already do. As you improve your technique, add the bungee/cable and see your results increase.
Some brief training methodology:
SPEED
Mechanics produce efficiency; efficiency produces speed. There is no answer for speed except more speed. Speed can be taught. It is not just a matter of running excessively or sprinting random distances; it is mechanics and techniques applied to specific training distances and suitable drills. With our high-speed training philosophy, we never train slowly. This is not the same as the Warm-Up or letting an athlete slow down to learn a drill, like on the ladder. However, during speed training, all reps should be performed at a high speed. By training fast, you get fast.
CHANGE OF DIRECTION
Change of direction can be the most valuable tool coaches have at their disposal. Change of direction requires speed, strength, and conditioning. It is the most stressful training event on the legs. It involves moving at a high rate of speed, followed by powerful muscle contractions in order to stop and make the change of direction, followed by the explosiveness required to return to a high rate of speed. This sequence over and over again results in the physically demanding nature of the change of direction. We utilize it as a key element in conditioning.
CONDITIONING
Conditioning is the product of the duration and intensity of training. The more RPMs a heart can sustain for longer periods, the better the conditioning. Conditioning sessions are manipulated much like strength training variables -- a matter of anaerobic versus aerobic. In training, it is beneficial to expose the athlete to conditioning relative to their sport(s). Every sport has its "shape." "Football shape" differs from "soccer shape" which differs from "softball shape" which differs from "basketball shape." However, most athletic events occur over a period of hours and at varying speeds, so all athletes should have an appropriate balance of both anaerobic and aerobic conditioning. In our program, some conditioning days are anaerobic, creating a faster heart rate. Others are aerobic, which allows the body to absorb the training.
#ladder drills, #footwork - Sport
5 Million views! Wow!! Thanks for all the support! I’ll be putting out way more content 2019. How does that sound?
@@mayaleplara5929 huh i
🔥🔥🔥
1. One Step
2. Side Step
3. 5 Hops + Run
4. Crossover
5. Side Straddle Hop
6. Carioca
7. In & Out
8. Centipede
9. Icky Shuffle
10. River Dance
11. Back and Forth
12. Single Leg Shuffle
13. Double Trouble
D. Omar Villarreal the goat 🐐
I was just bout to write all these down.. THANKS A MILL
Don't forget that you can join the Speed Daily newsletter and web app with all the workouts at themost.fit
Thank you for doing something most people won't do. U saved 5 minutes. GOD Bless!
1.One step(0:05)
2.Side step(0:14)
3.5hops and run(0:25)
4.Crossover(0:36)
5.Side straddle hop(0:48)
6.Carioca(1:04)
7.In and out(1:19)
8.Centipede(1:36)
9.Icky shuffle(1:54)
10.River dance(2:10)
11.Back and forth(2:26)
12.Double trouble(2:42)
Where are the TURTLES! Ly
Dude was fast on the river dance drill
+KING DAVID#1 It's Aaron King twitter.com/deepsnap
U
Hhhh
Uuu
Ik bro 😭😭
Great stuff, going to add some of these to my training to get faster feet for basketball!
This was a great workout!!👍
This is the best Ladder Tutorial I have seen, you can actually see what they are doing and the instructions you give are great! I'll be using these for my kids workouts. Thank you!
Thanks so much! There youth sports specific workouts available on the MOST app. Check it out and let us know what you think: goo.gl/Rwk8Uk
Also he didn't have to talk for 5 minutes about nothing before he showed us the drills.
Exactly. I agree.
Thank you for clear instructions plus excellent video angles & slow motion
Thanks for the tips! I’m a starting to train to become a fullback for my high school. Definitely will use these ladder drills!
This is awesome I am really starting to get faster and better at these drills
Excellent for movement accuracy, timing/rhythm, and coordination, Thank you.
This was perfect! Thank you
Was looking for additional drills to use for my elderly clients. Thanks for the info :)
this is great I do drills to and post them on you tube no copyright tho just do the ones my coach taught me but this is just fantastic great job
thanks for a great video coach
Thank you!
Thank you very much. Great drills and I will use them for the Taekwon-Do training.
This helped a lot. Thank you King sports
I was looking for the footwork that my instructor has me do (for boxing), thanks!
Awesome 13 drills. Thanks Coach! -Marreta
Thanks for the video. I was looking for some footwork drill to improve my defense in basketball after ACL recovery, to get back at that quick feet I used to be. Subscribed!
great workout, learned a lot
Excellent video! Thanks!
Thank you sir
Very informative! Many thanks
Nice drills. Loving the dad new balance shoes. Can leave the training , cut grass, and grill some burgers without changing shoes.
Love the video , perfect ladder drills, quick video, no unneccessary talking for 5 minutes before.
Ha! Appreciate it.
Awesome! Such a good drill!
really nice vid
Awesome video. Thank you
best tutorial video ever and this are very good foot work drills
do i have to go fast on the more advance stuff or go slow and wait and then when im good i do it faster..!!..
awesome!
Thanks a lot, going to integrate this to my futsal training programme
Awesome Videos
Best ladder speed
Great video helped a lot thanks! One question; what are the guys wearing over their cleats and what is the purpose for them?
Great video
Hands down the best tutorial! Thank you.
What did you say? You’re very welcome. Thanks for the comment!
What a fantastic video! great info, music got me wanting to workout and the videos were incredible! Using this as inspiration! Well done :D
Best footwork video!
Johnny Williams thanks for watching!
Thank you the best ladder speed
Thank you!
Thanks Coach Bob Kong for the footwork training! I'm going to implement this into my current training schedule, since my coach tells me I'm too robotic and need to work extra hard on my footwork!
Awesome! There's more drills on the channel, also make sure to check out MOST (goo.gl/Rwk8Uk) as programs are added.
Awesome
Best EVER ladder drill workout 👍🏾👍🏾👍🏾
Morris Sayon thanks so much!
This helped me with my foot work for dancing!
Glad it helped!
Yes very good video well done straight to the point no time wasting and energetic. I use this for Training now
Thanks! If you want more videos in workout form, check out the training web app MOST. We write workouts there: goo.gl/Rwk8Uk
AWESOME BREAKDOWN OF TECHNIQUE
Thanks!
I do all of these drills they help massively!!!
do they help in foot ball?
Shannon Wray how often do you use these drills?
how long do you do each one for?
We will do each drill 1-2 times depending on what it is. You can visit themost.fit for the complete workouts.
DeepSnap half way through the ladder drills i always start having heavy feet. Any tips
Nice video !Does this help You to dribbling Faster in football ?
Thanks King Sports, amazing drills on display!
You're welcome and thanks for the comment!
Awesome, thanks Coach! I recently got one of these ladders and I was like OK now what!
Great explanations, great visual demonstrations. The athletes doing it at full speed are phenomenal--I'll get there!
Cool soundtrack that doesn't overpower. The best part is tight editing! I can see some people making this into like a 20 minute video!
Thank you very much Chris! If you want some more training routines to do with your ladder, check out the MOST app. goo.gl/Rwk8Uk
great stuff, thanks
Evan Wallman- thanks!
Nice
I use many of these in my 8yo son's linebacker training. Outstanding.
I swear that as a lineman i don't care about weights anymore i'm already strong but my footwork is horrible so i must do this everyday.
Jesse Lopez yesir
Get the resistance bands that go right above your knees. it will accelerate your progress.
Lokey Webb Kbands.
@@deetee9546 yeah that's what they are called
Wow I am impressed and hopefully it helps me with my wr position great job
The ladder is great for WR's! Check out our channel for more drills - keep grinding!
By the way the way describe it is amazing , arms at 90 degrees vibrating through out
Thank you for sharing! The drills are very beneficial. :-D
You are very welcome!
Just had to share again after a few weeks of ladder drills. I've been lifting weights and strength training my abdomen for 19 years, but those ladder drills hit me core in a manner that they have never been hit. I can't believe how much more agile I will be on the playing fields.
Ive been using running shoes, and these drills leave my arches pretty sore. Can you recommend a better shoe for the agility ladder?
YESS!!!
GOOD
Wow this dude is so fast!Im a goalkeeper and is this drills gonna help me(soccer player) i train 6times a week so how many times i should do some of this exercises?I will be really happy if you answer my question!
We have complete training programs here for free: bit.ly/2OpCASJ
Here's the full ladder baseline routine, and then we modify. (2x on drills facing sideways or single leg means 1x each way.)
4x: 1 Step
2x: Side Step
1x: Hop
1x: 5 Hops & Run
1x: Side Straddle Hop
2x: Crossover
1x: In & Out
2x: Centipede
1x: 1 Step
1x: Icky Shuffle
1x: River Dance
2x: Back and Forth
1x: 1 Step
2x: Single Leg Shuffle
1x: 1 Step
An intro workout will have many components, the ladder being just 1.
1. Jog warmup. 4 mins
2. Dynamic Stretch czcams.com/video/39qrbAsId7I/video.html
3. Build Up Drills czcams.com/video/OdoXnT4szpA/video.html
4. Ladder Drills
5. Mini Hurdles czcams.com/video/OeDq7XUy-e0/video.html
6. Theme of the day (this can be the meat of the workout ie.. resistance, sprints, etc...
7. FINISH: Conditioning and/or high speed sprints.
All this is available on our training site: bit.ly/2OpCASJ
Explained sssooo well
Thanks!
What type of shoes are best for ladder drills/agility work?
The legs with the cleats was Going IN!!
the last one is my favorite i'm one of the best at my school for that drill
With these drills, how frequently should I train these a week and how long does it generally take to see results? Awesome drills
+Jack “TSTR” Arse We do ladder drills 3-4 times a week, at different intensities. Sometimes the ladder is a great for a more in depth warm up. Other days we add medicine balls and bungees for some really intense training. In-Season vs Off-Season is a major factor as well. We always say that week 1 is all about learning the movements, then you want to add intensity. Results can vary, but in 2 weeks you should see some improvements.
+King Sports Training So training and intensity is based around periodisation?
Yes. The ladder drills are supplemental to a more comprehensive program. A light set can be used as an extension of the warmup or you can ramp up with resistance bands and med balls for a more intense and complete workout.
I love your drills, but can you please do more?
We are working on it! New podcast comes out tomorrow and we have a few great change of direction videos coming out. Thanks for the comment!
Hello, great video. Question: in some of the shots, the rungs in the ladder look closer together. Do you have a ladder with shorter rung spacing, say 10 inches rung to rung or any distance less than the usual? Thanks for your time!
+kalz323 All the shots have the same ladder, and the rungs are not adjustable. We used various camera angles which can cause the spacing to look different.
I am new to football, as I am a freshman. I have a problem with controlling my footwork and quickness. For example, I cannot stutter step. I've heard jump roping may help, but what would be the best solution to this? Thanks.
This are all great drills, but I just wanted to remember that this drill was called 1:04; I loved doing it back in the day😅😄🔥🙌🏾
Coach King is a certified badass
How many days in a week should this be practiced to see results.
When should I do quickness drills, should I do them on my off days or lifting days?
You can do ladders drills just about any day, they can be a great extension of your warmup.
In general, we like to follow theme training for speed - weights will fall in line.
Here's a general theme template for off-season
Day 1: 0-10 (First Step Acceleration)
Day 2: Change of Direction
Day 3: 0-30 (Top End Speed)
Day 4: Combo/Sport Specific
Day 5: High Speed Conditioning
If you are training for a sport and not just weight room numbers, then think of this as athletic development - not just strength. The only time I would go light on speed/quickness training is if you have a very heavy or max lift day on your legs. That is when weights take priority and you may want a little extra in the tank.
Another thing to keep in mind is that stress is cumulative. If you do a heavy day on cone drills and then go lift heavy on legs, you have possibly over loaded legs. With change of direction drills in mind - try to keep the bouts on you legs to over/under 5 per week.
All of this is a general starting point - your specific training will probably differ quite a bit.
For complete programs, check out our training site themost.fit
I'll get Coach King on a podcast so we can talk bout this topic. Thanks for asking!
Carioca 1:04 Riverdance 2:10 😊🏁
I'm gonna use this for football to get quicker
This helps with my kids football good workout.
Damon Richardson Glad to hear! Have any requests for topics you’d like us to cover?
how much should a corner do ladder drills and also do you guys have drills for hip rotation as many corners have to do
Try the Ali shuffle but use hip movement
Amazing drill, awesome it is, but i need a link to this soundtrack , it's not available
You can find the song here: audiojungle.net/item/fight/1870046
How many times I have to do each exercise in a training session?
I'm trying out for football next year as a sophomore I know its kinda late but I wanna at least try. Any tips for helping me improve my game besides from this video?
Yes. go to themost.fit and create a free account. There are comprehensive athletic development programs that will help with speed, quickness and strength.
Does this increase your calf muscles too, because I see he's always on his toes
How many times the repetation each drill?
these exercices can to be used to increase my footwork for boxing ?
Yes. They develop footwork speed which can translate into boxing footwork.
Coach Bob King great :) thanks you so much
my san da (Chinese kickboxing) sifu uses 'In and Out' and a version of 'Riverdance'
will this help coordination?
Yes.We recommend going as fast as you can under control. So speed up once you know the drills to challenge coordination
Yes 😚
4 months no rest type like ATHLEAN-X
Love thi
I meant *this* 😂
Coach - in the ladder drill workout, the athlete is wearing ankle supports that are outside the shoe; do you know where these might be found? Thanks for any info
It's called "spat" so if you look up "ankle spat" you should find some options. Here's an option: goo.gl/VrfcTP
How often should I do these ?
Great video. In the "single leg shuffle" the video has a typo " Single leg stuffle" anyways awesome quality video!
+Lufe Torres Hmmm, maybe we just rename that drill? Thanks for watching and the comment!
I've played defensive end up to my freshman year but going into varsity I fear I won't be quick enough. Which of these will increase explosiveness the most?
+NoodleZ MUT These drills are going to help with your footwork. But if you want to be more explosive, you want to focus on plyometrics, leg strength and 0-10 acceleration.
Check out our speed for football program here: www.kingsportstraining.com/products/football-speed-training-program
Also check out our change of direction cone drills on this Channel. Finding a good hill to run twice a week is a great way to build speed as well, just ease into to give that achilles time to adjust.
I'm a lacrosse goalie and it's perfect for agility training and footwork.
do you know if this would work for defense in lacrosse
What is the name of the black support he is wearing over his tennis shoe?
+Dakota Prukop Cleat Spat
Coach Bob King how long it would take to start seeing results and improvement please ? Therefore can I train this every day ? Thanks
I would expect at least a two week learning period to master the drills and workout out flow, then into week three a serious degree of improvement. Consistency is the key. Depends on how proficient you are to begin.
I already played football but i had an acl injury and i lost 2 years out of the game. I already did 1 and a half years out of the game. Now I started rehabilitation and this is the 4 month of rehabilitation.And started the agility ladder ... And I am training the ladder every day since i want to become a pro player.
You will need a complete program to get into competitive shape. The ladder is a great tool which we use a lot, but you should check out the football training programs here: themost.fit
Coach Bob King thanks alot
Can this exercise works for any sport? for example, Badminton (which is my sport)? I really need help ... TYVM :)
+Frankie Stein Hi, yes it can. Footwork is a universal skill and these drills are a foundational tool that can be used in virtually any training program.
I would love to know the title of that soundtrack.
marash darule- sandstorm
How many reps of each should I do
How much should I practice this if I'm a serious soccer player
+FonZy Try adding some drills to the end of your warm up prior to skills practice and focus on precise intensity during speed and agility training. These drills are effective if you go as fast as you can, under control. Soccer is generally running 4 days/week. In-Season is not be as heavy
Music name plz , and workout is deadly loved it
Glad you liked the workout! The music is called "Fight" by Kirill Luzin
@@KingSports thanks a lot