Fat Burning | Agility Ladder Moves| Personal Trainer Portland

Now that you've incorporated the Agility Ladder into your workouts, here's some key tips and great moves for you to master that we actually use here at our personal trainer Portland Studio here in the Southeast Historic District location. The key when using the Agility Ladder is to minimize the ground time with each foot contact. The quicker the athlete’s feet are off from the ground, the better the reaction time and ability to change direction. Also, it's important to try these moves slowly at first as you incorporate them into your body. Then pick up the speed. Below are a list of moves that will have your burning fat and developing incredible agility and foot control in no time!THE FITNESS DRILLS (Listed from easiest to most difficult)SHUFFLES1. Cariocca 2. Front-Back 3. In-Out 4. Zig-Zag ShuffleRUNS1)RUNNING STRAIGHT FORWARD• Run through the ladder using a good knee drive and quick feet. Try to keep up on your toes and have the feet spring off the ground • Remember to pump your arms2) SIDE / LATERAL RUN• This drill is similar to doing a lateral run drill over bags or cones. The feet should not cross and the hips and shoulders should face to the side throughout the ladder.3) CROSSOVER RUN• Run down one side of the ladder crossing the feet over the edge 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) RUN OUT – QUICK FEET THROUGH LADDER & SPRINT OUT 20 YARDS• This drill combines the first drill in this section with an added spring at the end. Run through the ladder as described in item 1 above. At the end of the ladder, sprint out another 20 yards.SKIPS5) QUICK SKIP WITH HIGH KNEE DRIVE• Skip through the ladder driving the knee up so that the foot is level with the opposite knee. The skipping action is the same that kids perform on the playground.6) QUICK SKIPS FOR SPEED, LITTLE KNEE DRIVE• Skip through the ladder using only enough knee drive to clear the next slat on the ladder. Emphasize the speed of the drill.JUMPS7) TWO FOOT FRONT• Hop on both feet straight through the ladder. There should be foot contact in each hole. Try to minimize the ground time of each contact.8) TWO FOOT SIDE• Hop on both feet sideways through the ladder. Keep the hips and shoulders at 90 degrees from the direction of movement. Perform one set moving to the left and one set moving to the right.9) SINGLE FOOT FRONT• Hop on one foot straight through the ladder. There should be a foot contact in each hole. Try to minimize the ground time of each contact. Do one set with the left leg and one with the right.10) SINGLE FOOT SIDE• Hop on one foot sideways through the ladder. Keep the hips and shoulders at 90 degrees from the directions of movement. Perform one set moving to the left and one set moving to the right.11) SLALOM• This is a zigzag hop down on one side of the ladder using both feet. Advanced athletes may perform this drill using on foot for added difficulty.12) TWIST JUMPS• A Great drill that forces the athlete to rotate the hips.The Art of Personal Training by Kisar Dhillon107 SE Washington Street, Suite 137Portland, Oregon 97214503-953-0241