How to Build Your Own Speed Ladder

  By admin | - 11:27 pm | Speed Ladder Drills
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A speed ladder is one of the most beneficial tools to own when you are trying to increase your speed and agility. A speed ladder or agility ladder is something you can easily make on your own, if you have a few basic supplies on hand: a clear patch of ground or sidewalk or pavement, chalk, tape, or an actual ladder.


All you need to do is to draw squares (or make squares with the tape) on the ground which are about a foot and a half on each side. You will then want to make the length of these adjacent squares as long as possible – three squares aren’t enough for training, okay? Create about 15 to 16 feet of squares to make sure you have enough training ground.

Agility, as associated with sports, describes your ability to respond rapidly to a stimulus. Agility activities include running backward to catch a baseball, dodging opposing players to recover a fumble in football or diving to return a backhand in tennis. Agility ladders are used for a variety of forward, backward and sideways running exercises involving numerous foot patterns and are available from sporting goods stores. Instead, you can make your own quickly, easily and cheaply.

Step 1
Clear a work space. You will need at least 40 feet to lay out your ladder, as well as space to move around. Use a floor that is relatively dust-free so the duct tape will stick.
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Step 2
Prepare the garden canes. Cut the garden canes into 15 inch lengths. You will need 28 in total for a 33-foot ladder. Any small diameter rod, such as bamboo or plastic, can be used in the manufacture of your ladder. Flexible canes are best so they will bend but won’t break when used.
Step 3
Lay out the duct tape. Place a 33-foot long strip of duct tape on the floor, sticky side up. Lay another strip alongside, 14 inches away. Make sure the strips are straight and parallel. Do not use fabric tape, as this can tear easily. Use PVC or waterproof tape, as this will be more sturdy.
Step 4
Place the canes on the duct tape. Start at the end of the lengths of tape, and place a cane every 14 inches. Make sure the canes are perpendicular to the tape and that both ends are resting on the sticky surface. Once you have laid them all out, inspect the canes and reposition any as necessary.
Step 5
Secure the canes in position. Lay another strip of duct tape, sticky side down, to hold the canes in position. Do this on both sides of your ladder. Work your way along the ladder to ensure that the tape is firmly pressed down and the canes are secure.

Read more: http://www.livestrong.com/article/180595-how-to-build-your-own-agility-ladder/#ixzz1olAkPnaQ

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5 Steps to Increase Your Speed in 5 Days

  By admin | - 2:15 am | Speed Training Tips
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As children age and enter preadolescence, they are typically steered away from programs that focus on physical development. These children now start to build more complex programming on top of already faulty self instructed programming.

Developmentally, it is at this age when children are the most “plastic”. Unfortunately it is also at this age that that the introduction to structured practice results in them repetitiously ingraining incorrect movement mechanics.

As a result, we start to see more and more non contact injuries at younger and younger ages. We also find that correcting these reflexive problems becomes increasing more difficult.

These types of kids typically face more developmental problems as they get older. Motor learning research tells us that you go through progressive stages of learning as you acquire new skill. Some skills are similar to others, so we are able to skip various initial stages along the way.

There are many options available for finding the best speed ladder training equipment online. I recommend that you choose the ones that work best for your training program.

When issues exist within theses skipped stages, the latter stages of Development will be negatively affected. When this happens, time must then be spent fixing the foundational issues, before efficient motor programming can continue to occur.

As I mentioned earlier, most motor skills are designed to function without cognitive control. Once again you do not have to think to walk or run. Your body will automate the process dependent upon its programming regardless of right or wrong.

My question than becomes…If your body is running off of reflexive automated motor programming, how are you going to fix these developmental issues by playing your sport?

The average human brain does not possess the capacity to multi-task and efficiently refine or learn distinct foreign skills. Most individuals are not and can not think about improving a specific motor skill while they are in a confrontation situation (which is truly the essence of most sport).

If you asked most athletes what they were thinking during such a confrontational activity (such as being guarded during a lay up)they would more than likely say, I don’t really remember thinking of anything. I just did what was natural.

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