"绳梯", also known as agility ladder, has significant sports effects for training the agility of the feet and improving the ability to move quickly. It is common for athletes to train independently, but it is actually suitable for all ages to increase foot strength and coordination.
Muscle training and aerobic exercise are very important, but agility and coordination are also indispensable, and "rope ladder" training is the most suitable helper to exercise agility.
may be unfamiliar with rope ladders, but you must remember the skipping grid of childhood memories! It is to draw a grid on the ground and fill in the numbers, and then everyone has to jump with one foot. This principle is similar to the "rope ladder" training. Through training, the step frequency of both feet is enhanced.
What is a rope ladder?
Rope ladder, also known as agility ladder, is a kind of ladder rope used to train athletes' footsteps. It is also a training aid commonly used by marathon players. It is often used as a warm-up before running. For those who love fitness training, you must never miss the rope ladder training. not only exercises the leg muscles, but also improves the speed, agility, balance, and coordination of your feet, and improves your cardiopulmonary function.
And adding rope ladder training to the daily exercise plan, in addition to increasing running speed, it can also quickly burn calories, and activate muscle endurance, enhance joint flexibility, and reduce Risk of injury. And another big point is that you can practice rope ladders wherever you want! The rope ladder is light and easy to store. As long as you take it to an open and safe place, such as a park, a campus playground, or a home yard, you can train.
Bye took a heavy step! 5 Big rope ladder training agility Up
rope ladder training items are a lot of dollars, and you can also play and compete together! Now list 5 basic and common rope ladder training to strengthen your legs and reaction.
The following training parts: lower body training, mainly training speed, explosive power, agility, and coordination.
Small step forward
Step:
(1) Adopt a standing position, first stand outside the grid, feet about hip width, and squat slightly
(2) Then use the left foot, right foot or right foot or left foot to step forward into the grid and move forward quickly.
(3) After reaching the end point, turn back to the starting position.
Objective: To develop a sense of rhythm and increase the muscle strength of the ankle and calf
Horizontal small sliding steps
Step:
(1) Adopt a standing position, first stand on one side of the grid, with your feet about shoulder-width apart, and squat slightly
(2) Then alternate your feet into the grid from the side, repeat the action, and move forward quickly , Keep the forefoot on the ground
(3) After passing the end point, turn back to the starting position.
Purpose: to improve foot frequency and speed
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Steps:
(1) Adopt a standing position, first step into the grid with your left foot, with your right foot behind (outside the grid), and put your right heel on
(2) Follow the left foot and right foot Exit the order, enter the next grid, repeat the action, and move forward quickly.
(3) Reach the end point, then return to the starting position.
Purpose: to develop feetStep control, body balance
In and out
Steps:
(1) One foot first, then one heel Go in, then go out with one foot and go out with the other foot.
(2) Then repeat the action, fast forward, keeping the feet light and smooth
(3) After completing the action, return to the starting position.
Purpose: Develop cadence and rhythm
Outside, inside and outside
Step:
(1) Keep the posture and keep the body slightly oblique.
(2) Enter from the side of the rope ladder with your feet, enter the square from left to right horizontally, and step out of the square in turn. The reverse is the same as
( 3) After reaching the end, return to the starting position
Purpose: To cultivate footsteps in different directions
You can use these before running training Warm up with small movements, just complete 2-3 sets. Of course, there will be more and more complex movements in individual speed training.
The advantages and characteristics of rope ladder
The advantages of rope ladder training, in addition to the speed, agility, coordination, and muscle strength of the legs mentioned earlier, the rope ladder is characterized by easy carrying and storage Simple, let you train everywhere! Moreover, there are various training methods with great variability. You can decide to increase or decrease the difficulty of exercise according to personal preference or physical strength, and freely combine patterns.
Of course, it is not necessary to buy a rope ladder. In some parks, there will be jump grids on the ground, or go to the gym. In the multi-purpose turf area, there are also grids. , For you to train the agility of the lower limbs, and you don’t have to worry about raining problems indoors.
Feel that fitness planning and running are a bit boring? When exercise encounters a period of burnout, it is time to add some changes! You might as well try to look at rope ladder training. You can also grab your family and friends to race together and see who runs the fastest in groups, which will make the exercise fun and make you more passionate about sports!
Saying that my agility is still okay, do you want to compare it with me? Haha
Sports class representative Muscle-building class
