This drill is for any athlete that runs or moves forward, backward, diagonally, or laterally. It develops the following:
Speed in space: accurate and quick footwork Proper sprint mechanics Produce and apply forward forces quickly Effective and efficient movement
Cues: Feet: Toe to forefoot on the ground Tight to the ladder laterally and vertically Foot lands slightly higher than the next pylon Legs: Athletic stance Hands: Move in between the hips and knees Arms: Straight with little to no bend Cadence: 1, 2. up
Benefits: Body stability Coordination of movement Force applied in the right direction Force applied at the right time
Reps: 1x2 reps walking (one with the right leg, one with the left leg)
1x2 reps starting with the left leg 1x2 reps starting with the right leg