Ladder Drills
There are countless ladder drills that can be used to improve footwork and coordination.
These drills should be performed on the balls of your feet and in a quick but under control tempo. Begin with the basic drills first before progressing on to more advanced variations.
The ladder is a great tool to use during a dynamic warm up, and can also help with footwork and coordination.
This video has some ladder drills you can try.
More: How to Pick Up the Pace With Ladder Drills
Cone Drills
Cones are used to provide direction during agility drills. They enhance change of direction, coordination and body awareness. Cone drills can be used as part of a dynamic warm-up routine or they can even serve as a workout by themselves.
This video has some cone drills you can try.
More: 10 Ways to Have Fun at the Gym
Balance of Consistency and Variety
There needs to be a balance of consistency and variety in your workout plan. Stick with a routine for 4 to 6 weeks and then change it up. Or, stick with an exercise that you enjoy and incorporate variations of that exercise into your workouts.
Here's how you can add cone and ladder drill into your workouts:
- As part of your warm-up before you go on a run or hit the weight room
- Have an agility day, where ladder and cone drills are all you do for the day
- If you're looking to lose weight, you can use ladder or cones drills to perform intervals. Wear a heart rate monitor to track your heart rate, set a timer for your desired intervals and perform the various drills.
More: 4 Agility Ladder Drills to Boost Your Quickness
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