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
- Tim Robertson, Speed Strength Systems owner
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.