METAL AGILITY LADDER

Rae Crowther 19’ Metal Agility Ladder

• Similar to a traditional foot ladder but made from metal so it won’t kick around.
• Light enough to transport but heavy enough to stay in place.
• 19’ length x ½” tall.  Comes in 4 sections that slide together.
• Set up in a straight line or make 90-degree intersections.
• Each section is 4.75 feet long. Each foot hole is 19” x 19”.
• Powder coated yellow.
• Weight 24 lbs.

Metal Agility Ladder drills:

1. “Ickey” Shuffle: This is a lateral “2 feet in, one foot out” pattern, sticking the outside foot as quickly as possible outside the ladder as you advance.

2. Lateral “stick” drill- moving down the ladder with a good base, “stick” the interior foot in and out of each box using short, choppy steps with both feet to advance down the ladder.

3. Lateral moving plank- this drill is done in a push up position using a “hand out, foot out” pattern to advance down the ladder.  Focus should be on maintaining length in the arms, minimal elbow bend, and keeping the core braced (ankles, knees, hips, and shoulders should be level in the same plane throughout the drill)

4. 2 in, 2 out, lateral shuffle- For this drill lead with the front foot, bringing both feet in and out of each box as you advance down the ladder.   When the end of the ladder is reached, shuffle laterally to the beginning and repeat for reps.  Maintain a “nose over toes” athletic position throughout the drill.

5. Lateral shuffle + 2 in, 2 out plank. This drill combines quick, lateral movement, with a “2 in, 2 out” moving plank variation.  Perform desired reps of lateral shuffles followed by traveling down the ladder and back in the plank variation before finishing with a 5-yard burst out of the drill

6. Band resisted cone drill- Place a cone in each box of the ladder and provide a lateral force vector using a band.  Have the player shuffle to the nearest cone and place it at the front of the ladder, repeating the pattern until every cone is retrieved.