Whether you need to train for an upcoming tournament or just want to put in a good effort, you’ll want to make sure your equipment helps improve your overall performance. Get your heart rate up and test your speed with the
Everlast Agility Ladder.
This portable agility ladder provides a simple way to help improve your foot speed and agility. With enough practice, you’ll develop better coordination, balance, and overall fitness. It’s the perfect tool to incorporate
into a variety of sports workouts, warm-up activities, and cardio exercises. Its bright, bold shade gives it high visibility while the flat plastic construction lies flat on the ground, both indoors and out.
This ladder also features a quick-release connection on the ends so 2 or more can be joined together to create a long drill. Use the included carry bag to transport your ladder.
No matter your fitness level or age, this ladder will give you a major boost in stamina, while keeping your equipment set-up simple and effective.
Size: 6 m x 50 cm
8 Agility Ladder Drills for Lacrosse Training
Get those fancy feet ready for some fast-paced, high-energy drills so they’re prepared to burst onto the field and claim victory. If this is your first time doing agility ladder drills for lacrosse,
we’ll start with the basics of how to use one and proper form.
How to Use an Agility Ladder
When doing ladder drills, there are a few things to remember:
– Stay on the balls of your feet and pick your feet up as soon as they hit the ground
– If you’re having trouble with a pattern, speed up once you’ve mastered it
– Once you feel confident in your steps, keep your back straight and don’t stare down. You won’t be able to do this on the field, so you want to break the habit of doing it here
– Don’t skip any of the squares if the drill isn’t meant for you to
– Try not to step on the ladder
Types of exercises
Scissors
This scissor drill works your calves and is a great way to boost your speed and agility.
– Start with one foot inside the first square
– Jump and push your other foot forward, switching your foot inside the square. If your right foot is in the first square, you jump and land with your left foot inside that space and your right foot out
– Repeat until each square has been utilized
Jumping Jack Feet
This helps improve your coordination as you must make your movements precise.
– Start with both feet inside the square
– Jump and land with both feet outside the next square with your legs spread
– Repeat up the ladder
Icky Shuffle
A great way to improve your lower body speed and agility.
– Start with your right foot in the first square
– Place your left foot in the first square and move your right foot outside the second square
– Move your left foot into the second square with the right following right after. It will look like this: left foot in, right foot in, left foot out, right foot in, left foot out.
You will be moving forward side-by-side
To make this more difficult, add a stick in your hand. Try switching hands as many times as you can throughout the length of the ladder.
Hops and Run
This is a great footwork and speed drill.
– Quickly hop through the first five squares
– At the fifth square, land with both feet
– Sprint through the rest of the agility ladder
Hopscotch Drill
This is another drill to practice quick footwork and helps you as a player become aware of your positioning.
– Hop and land on your left foot in the first square
– Jump off your left foot, and land with both feet in the second square
– Immediately jump off and land on only your right foot in the third square
– Jump off again and land with both feet in the fourth square
– Repeat for the full length of the ladder
In-In-Out-Out (Sideways)
This drill helps increase your speed and power.
– Stand on the right side of the agility ladder
– Place your right foot in the first square, then your left foot in the first square, then out with your right foot, then out with your left foot
– Repeat this pattern for each square
Medicine Ball Single Leg Lateral Hops
The single-leg hop movement improves your balance. The medicine ball helps to prepare your back and neck muscles for throwing.
– Hold a medium-sized ball over your head and stand beside the ladder
– Hop with your left foot in and out of the ladder squares until the end
– Turn around and hop in and out of the ladder squares with your right foot back to where you started
Carioca
This works on hip movement which increases your ability to change direction.
– Stand on the left side of the agility ladder
– Step sideways with your right foot into the first square
– Cross your left foot behind your right foot into the second square
– Step your right foot behind the left into the third square
– Cross your left foot into the fourth square in front of your right foot
– Continue with the alternating foot movements laterally across the ladder facing one direction
– Repeat in the opposite direction
Practicing with an agility ladder can help improve your lacrosse game! Get an edge on your competition with these agility ladder drills for lacrosse players!
