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What's going on? Little dap. It's Jared Montz former pro and founder of OnlineSoccerAcademy.com.
Today we are learning how to get faster using a speed ladder drills.
Speed exercises in soccer isn't everything but it certainly helps. There are lots of
speed workouts to work on speed and agility exercises but in this Online Soccer Academy
soccer training video we are going to learn three speed ladder workouts.
Description: Using a speed ladder exercises regularly will
help increase your speed, give you quick feet and improve your footwork for defending. I
recommended doing speed ladder drills three times a week as part of your warm up.
Ladder Exercises Key Points: 1. Run on your toes/balls of your Feet.
2. Pump your arms fast with good arm technique.
3. Drive your knees up. Don't just move your feet fast and skim over the cones like
a ballerina.
For more tips on proper running technique click here and watch our "How to Increase
your Speed - How do you get Faster" Online Soccer Academy training video.
Equipment Needed: A speed ladder, cones, or sidewalk chalk.
Exercises Player Can Do: Workouts for Speed Before doing agility drills make sure you
warm up properly. Once warmed up set up agility ladder drills that should be about 10 -15
feet in length with an end cone 5 yards from the end of the ladder. Between each cone should
be a little more then a shoe size of space.
Speed Ladder Exercise 1: In, out, forward. Start from the side. Step
in, step in, step out, step forward then the rhythm goes to in, out, forward. Start off
slow and walk through this exercise. Once comfortable increase your speed through the
ladders, sprint five yards, then light jog back. Real light! Repeat four times.
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Speed Ladder Exercise 2:
Karaoke
[Jared Singing]
[Jared Singing]
Just kidding. Not that kind of Karaoke!
Start from the side, step in, bring your leg around the back of your plant leg, step out,
move forward. Then the rhythm is around the back, out, forward. Start slow, then build
up. Repeat four times.
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Speed Ladder Exercise 3: In, In, Split. You will look a bit goofy,
but this is a good one. Start from behind the ladder. Step in with one foot, step in
with the other foot, then split your legs apart outside of the ladder, then repeat the
process on the next ladder. Repeat four times.
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Speed ladder training usually lasts 5-10 minutes and it is generally done in the earlier part
of your training session towards the end of your warm up.
What Player Could Be Doing Wrong: If you are hitting the cones or struggling
to do the speed training exercises correctly you are going to fast. Start of slow, even
walk if you have too, get comfortable with the exercise and then speed it up when you
are ready. Better to do speed ladders correct and slow, then fast and wrong.
Bonus Tip: Speed and agility drills focus on how to increase
speed, not stamina. So don't sprint back after each ladder and then go again quickly. Jog
slow and rest on your way back so when it is time to go fast, you are explosive, not
tired.
Ending: Hope you enjoyed this Online Soccer Academy training video. Like, favorite and
share this video if you did and don't forget to Subscribe on YouTube or become a member
and create your profile for free at OnlineSoccerAcademy.com. Players all over the world use it and you
can do game reviews and track your progress! Post a comment; let me know what you think
and how it worked for you? My name is Jared Montz and Remember if you Believe in it®
and back that up with hard work, anything in life is possible! Believe in it®!