Sand Training Part 1: Ladder Agility Drills

Cape Cod offers us some of the world’s best beaches and with almost 560 miles of coastline we can use these beaches to take our agility workouts to the next level.

Although research varies, training on sandy surfaces can have many benefits such as reduced impact during training on your joint surfaces, increased physical and metabolic demands, and increasing proprioception (understanding where your body is in time and space).

It is also important to understand that due to the unstable surface ground force production changes and alterations in form may occur. Some research has proven that sprint times have been shown to actually decrease due to altered running mechanics. It is highly important to start slow and to maintain proper body alignment if you want to reap the most benefit from your workout.

Clients should be primarily focused on explosiveness and strength of the movements as this is where the majority of benefits can be gained. With the exercises below, we are going to focus on Ladder Agility Drills that can improve lower body agility and explosiveness.

Forward 2 Feet In Each

Moving straight through the ladder quickly get both feet into a box before moving to the next one.

Lateral 2 Feet In Each

Moving to the right through the ladder quickly get both feet into a box before moving to the next one. Return back to the left.

Diagonal 2 Feet In, 1 Foot Out “Icky Shuffle”

Start with both feet out of the ladder to the right, step in with the left foot then the right foot as you cross to the other side of the ladder, touch the left foot outside of the ladder and return back touching right foot then left foot back into the ladder.

Lateral Step In, Step Outs

Leading with the left foot alternate stepping feet into the ladder and out of the ladder as you move to the left. Return back to the right leading with the right foot.

2 Feet Out, 1 Foot Cross Behind “Scorpion”

Stepping in place take your outside leg and swing it behind your body and tap the foot inside of the ladder as you move forward along the outside of the ladder.

Single Leg In Outs

Starting outside of the ladder on your left leg, perform single leg hop in and out of the ladder as you move forward. Return back on the right leg.

Single Leg Hop & Squat

Alternate performing a single leg hop into the ladder to hopping onto both feet outside of the ladder and performing a squat, return back into the ladder on the opposite leg.

Blog post by Craig Moody.