For beginners in basketball, and for those who’ve spent years in the game, keeping fit and staying agile is imperative. To be one of the best, you have to train. This is where the ladder comes in.
It helps you get a great workout, whether you’re at home, in the gym, or on the court. There are several benefits of using the ladder if you use it the right way.
In this article, we’ll explain what an agility ladder is, the benefits of using this piece of equipment and the common mistakes people make when using it. Finally, we’ll give you some tips to keep in mind when making use of this workout tool.
What Is An Agility Ladder?
It is a piece of exercise equipment that looks like a ladder. Often, the ladder is made of rope, making it flexible and easy to move around. The exercise tool is useful for agility exercises and drills. The swift movements in ladder exercises increase your heart rate, help you with coordination, and improve your stamina.
6 Benefits Of Using An Agility Ladder
No matter what sport you play, this piece of equipment can benefit you. For basketball players, though, there are specific benefits of including the ladder in training sequences. Below, you’ll find out how you can up your game on the basketball court by using the ladder exercises and training drills.
1. Faster Feet
Based on its name, we’re pretty sure that you’ve already guessed that agility is one of the most obvious benefits that you can gain from using this equipment.
Basketball requires you to be fast and nifty. You need to speed past defenders or weave your way across the court in a heartbeat. Using ladder drills can increase your speed and sharpen your reflexes. It is a must-have piece of equipment if you’re looking to improve your agility on the court.
2. Better Coordination
One workout that people use the ladder for involves jumping into each block, one foot at a time, at a very fast pace. For this exercise, your footwork needs to be top tier to ensure that you don’t stumble and trip over your own feet.
By running these drills, you can improve your footwork and coordination tremendously.
3. Increased Endurance
Basketball players need to make it through lengthy two-hour games without getting too winded. This requires endurance to set you apart from your competitors. High-intensity training helps with building endurance, in general. And high-intensity training with an agility ladder takes it to the next level.
4. Stronger Side Pivots
Many of the exercises you’ll do with the ladder include speedy side-to-side movements. From these exercises, you can improve your ability to pivot from side to side on the court.
Sideways pivot abilities are essential, especially for players in defensive positions. They give you the power to trap opponents easily. Even offenders need a strong side step, as it can help them blast past the opposition.
5. Heightened Concentration
Paying attention to your body and your surroundings is a must when using the ladder. The more you use this piece of equipment, the more you’ll train your brain to remain focused. Once you get on the court, your mind will be so sharp that concentrating for the duration of the game will be no big deal.
Agility Ladder Mistakes To Avoid
It is human nature to make mistakes. However, we want to ensure that you don’t make mistakes that will end up with you getting hurt, as is often the case with workout equipment. Here’s what you need to keep in mind:
Your Feet Are Key
For the agility ladder, your feet are the most important part of your body. Keep these footwork tips in mind when using the ladder.
When you’re moving between jumps, you need to keep your feet light. The best way to do this is by practicing your landing and posture. Try to land on your toes or the balls of your feet. Your heel should not touch the floor at all during your landing. This will prevent pressure on your knees and potential distress on your ankle.
Your Upper Body Comes Second
After ensuring that your footwork is in order, you must work on your upper body form. If you lean forward too much, you can hurt your back and cause strain to the shoulders.
To avoid this, make sure that your shoulders remain directly above the hip. This will center your weight and help you with your form and posture.
Bonus Tips For Using the Agility Ladder
What are some of the other things to keep in mind when using the ladder?
- Wear suitable gear – your feet need protection when using the ladder, so wear good, supportive shoes.
- Look for drills – you can find tons of safe drills and exercises on YouTube. Following drills makes learning how to use this piece of equipment much easier.
- Track your progress – you can gain a lot of confidence by simply seeing how far you have come since you’ve started training. Be sure to keep a record of your progress to keep you motivated.
- Start simple – there’s nothing more discouraging than burning out on your first try. To avoid this, start small, with an easy side shuffle or jog across the ladder.
By following these tips, you’ll be a beast with the ladder in no time.
While some people know about this fantastic piece of training equipment, others have no clue what it is. No matter which group you are part of, we can assure you that the agility ladder will come in handy in your training sessions. By running drills with the ladder, you can improve your speed, form, mental game, and much more. So you should definitely get your hands on one of them. Be sure to check out our other posts, for more tips on equipment!