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The pulse

11/16/2011

Exercise of the Week: 60-Yard Shuttle With Agility Ladder

by Andy Haley

Screen Shot 2011 11 16 at 2.48.09 PM Exercise of the Week: 60 Yard Shuttle With Agility Ladder

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the 60-Yard Shuttle With Agility Ladder, a drill that increases quickness and footwork.

Who’s Coaching It

Muscular Benefits

  • Increases quickness and overall speed
  • Improves agility, change of direction and footwork
  • Builds endurance for short-distance sprints

Sports Performance Benefits

  • Improves overall quickness and agility so you can change direction and attain full speed as fast as possible
  • Builds anaerobic conditioning (the energy system that powers short busts of strength and speed) so your body will resist fatigue during short sprints and changes of direction
  • Improves foot coordination so you’re always balanced, stable and in control of your body and can easily change direction, accelerate and decelerate or perform a skill

How to Perform the 60-Yard Shuttle With Agility Ladder

  • Assume starting stance at goal line
  • Sprint five yards, stop and change direction; sprint back to start
  • Sprint five yards and run five yards through agility ladder, stepping one foot in each ladder box
  • Stop and change direction; sprint 10 yards back to start
  • Sprint five yards, run five yards through agility ladder and sprint five yards
  • Stop and change direction; sprint 15 yards back to start

Sets: 1-5x drill

Coaching Points

  • Position agility ladder five yards from start
  • Sprint five yards and back, 10 yards and back and then 15 yards and back
  • Step one foot in each ladder box

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.


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