Speed/Agility/Coordination Ladder Drills
Like every strength coach I want my athletes to be fast, agile and coordinated. I have my volleyball athletes spend 5 minutes after their warm up with various ladder drills. These drills test the athletes speed, agility, and their coordination.
Perform these drills before practice or a workout. These drills help prime your neurological system to be ready to put in an amazing training session.
The athletes will perform the same ladder drills for a three week block. Every week the athletes should be getting faster and more efficient with the movement patterns. Coaches should be constantly reminding the athletes “you need to be faster than your last set.”
Here is video of a speed and agility ladder routine. There are 4 exercises. Perform 4 sets of each exercise. Do not rest more than 20 seconds between rounds. The routine should not take more than 5 minutes.