training ladder

• freely adjustable distance between rungs
• the number of exercises you can do is practically endless
• includes a cover

specifications

• total length: ~6m
• width: 50 cm
• Number of rungs: 12
• material: polyester
• weight: 750g

included

• ladder
• carrying case

Training ladder - coordination: this is a piece of equipment that develops speed, acceleration, agility, and body control. It allows you to work on speed while simultaneously developing motor coordination, as well as improving balance and body control during movement tasks. It can be used in any sport, both indoors and outdoors.

A great way to add variety to sports activities for children and adults. The spacing between the rungs is fully adjustable. The ladder consists of 12 rungs. The set includes a handy carrying bag.

The key to performing exercises on the ladder is to minimize the time the foot spends in contact with the ground. An athlete with faster foot movement will have a quicker reaction time to stimuli and the ability to change direction more rapidly. By training on coordination ladders, we teach our muscles to react quickly and accurately, which in turn yields excellent results during athletic competition. The ladder allows us to perform a vast number of exercises that we can modify, improve, or create entirely new ones ourselves.

Speed

Speed is a very important element in exercise, so it’s worth paying attention to it.

Coordination

Training with a ladder will improve coordination and reaction speed. Coordination enables the purposeful and precise execution of planned actions.

Muscle development

It promotes leg muscle development and supports their function.

Sample exercises:

Running

1. Forward running: Run through the ladder, lifting your knees high and moving your feet quickly. Try to keep your torso straight; your feet should bounce off the ground with a springy motion, and it is very important that your arms move in coordination with your legs.

2. Sideways running: This exercise is similar to running sideways over small hurdles or cones. Your feet should not cross; your hips and arms should be straight, facing sideways to the direction of running through the ladder.

3. Cross-step run: Run along one side of the ladder, crossing your feet between the edges of the ladder. The left foot should always land on the right side of the ladder, while the right foot should always land on the left side of the ladder.

4. Running through the ladder with a 20-meter sprint after exiting: This exercise combines the previous drill with an immediate sprint after exiting the ladder. Perform one of the previously described ladder exercises, and immediately after exiting, sprint for 20 meters.

Skips

1. Fast skips with high knees: Jump on the ladder bars, lifting your knees high so that your upper foot is level with the opposite knee. Remember to use your arms.

2. Fast skips with low knees: Jump on the wall bars, raising your knees just enough to clear the next rung. It is important to perform this exercise as quickly as possible.

Jumps

1. Two feet forward: Jump with both feet straight over the ladder. Your feet should touch the ground after each rung. Try to gradually reduce the time your feet spend on the ground.

2. Two feet sideways: Jump sideways over the ladder on both feet. Keep your hips and shoulders at a 90-degree angle to the direction of movement. Alternate jumping left and right.

3. One foot forward: Jump on one foot straight across the ladder. Your foot should make contact with the ground after each rung of the ladder. Try to gradually reduce the time your foot spends on the ground. Do one set on your left leg and one on your right.

4. One foot to the side: jump on one foot sideways across the ladder. Keep your hips and shoulders at a 90-degree angle to the direction of movement. Perform jumps alternately to the left and right.

5. Slalom: Perform zigzag jumps with both feet together on one side of the ladder. To increase the difficulty, you can also perform this exercise on one leg.