Moving well is a combination of balance, coordination, strength, and power. During everyday tasks, you must be able to plant, pivot, and shift your bodyweight over one leg to change directions or decelerate an impact. Movement is a skill that we all take for granted until the day that it fails us. “I can’t believe I can’t do that,” is commonly heard from people in physical therapy. They are unaware of the level of motor control they have lost to age, injury, and a sedentary lifestyle. The good news is that with some consistent training, most motor control skills can be restored. For gym members, an excellent method of enhancing movement skills is the agility ladder.
Agility ladders help you move better. How you move says more about your age than how you look. Responsive legs that can react to a disruption in balance keep you durable and injury free. Consistent agility ladder training develops the neural coordination that allows more graceful movement.
Rotation is the movement pattern that creates the distance in your golf drive, the pop in your punch, and the acceleration in your sprint. Rotation is the missing movement pattern in most training programs. Ladder drills improve cross body, shoulder, and hip rotation.
Ladders are the rehab bridge that allows the injured athlete to move from a controlled series of movement patterns to the chaos of competition. Ladders are one of the best power production and injury prevention activities older clients can perform.
As a conditioning method, I call ladder drills “three-dimensional jump rope”. Move through a few sixty second intervals of continuous ladder drills and your body heats up, respiration increases, and your metabolism is disrupted. Ramp that up to 90 seconds and check your heart rate. See video of agility ladder drills: https://youtu.be/CmLXGLeyGfE
Michael S. O’Hara, PT, OCS, CSCS