Here's a couple of the basic ladder drills to get you started.   Don't own an agility ladder?  Got a stick?  Scratch a ladder into the gravel.  Got a can of spray paint?  Paint a ladder onto the grass next to the driveway.  Make each rung of the ladder about 18" square.  It doesn't have to be fancy to work!  You might want to print this out and take it with you for the first few times you perform these drills.  Just think of it as learning to dance...

• In-out drill:

  • Start with your feet hip width apart at the bottom of the ladder.

  • Step into the first square with your left foot first, immediately followed by your right foot.

  • With your left foot step outside to the left the second square, then immediately step outside the second square with your right foot.

  • Step back into the third square with your left foot first, followed by your right foot.

  • Repeat this pattern in fluid motion for the length of the ladder. Try this drill without looking down at the ladder.

• Lateral drill:

  • Start with both feet outside of the first square and to the left.

  • Step into the first square with your left foot first, immediately followed by your right foot, in a 1-2 motion.

  • Step to the right, outside the first square again with your left foot fist, followed by your right.

  • Now step diagonally left into the second square, with the left foot leading always keeping the same 1-2 motion.

  • Now step out to the left-hand side of the second square and repeat for the full length of the ladder.

  • Got the hang of it?  Now try the entire drill going backwards down the ladder.

Don't rush these drills.  Do them correctly first, then increase your foot speed as you go.

Now for the speed part. The bottom line is, all other things being equal, the better form you use when you run, the faster you will run.  These tips are going to touch on the first part of speed running - the first few steps as you accelerate.

• Get off those heels!  Drive from the balls of your feet.  If you examine the running cleats of a track athlete uses, you'll find that there are no spikes what so ever in the heel portion!

• Your whole body should be leaning forward, after all, that is the direction you want to go.

• In the beginning of a sprint, your stride is short but powerful.  Dig in and push.

• Use your arms.  Keep your elbows close to your body.  Drive your elbows back as you step forward.

• Keep your head pointed in the direction you want to go.  Square up your shoulders and keep them that way thru-out the acceleration.

   Most football positions require short hard sprints of 10 yards or less (obviously the wide receiver types aren't usually in this category).  If you are one of these short sprint players (linemen, linebackers, tight ends and more) and utilize these tips, you will be off the line first.  It's all about beating the player in front of you.  This will help you do just that.

Disclaimer:  These exercises and tips are posted only for your personal reference and are suggestions only.  All information on these pages is presented on an "as-is" basis and makes no representations or warranties of any kind. Pensacola Power Inc. and it's affiliates will be, in no way, held responsible for any injuries or accidents that occur while performing these suggested exercises.  As always, seek advise from a qualified medical professional before beginning a new fitness program.