Homemade Agility Ladder
Agility ladders are simple, yet wonderful, items that help improve speed and agility by giving you the template of boxes to jump into. You can improve speed and agility by alternating the direction of your movement, body position and footsteps. Making your own agility ladder is simple and can save you money.
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Static Agility Ladder
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If you do your workout in the same place every day, you can create a static agility ladder that doesn't move or relocate. This is probably the easiest kind to create. All you need to do is draw two lines that are 15 feet long and 18 inches apart. The lines need to be parallel to each other. The crosses should be 15 to 20 inches apart, depending how intense you want to make the training.
You an use chalk to draw the line or paint it someplace where you are able to keep a permanent agility ladder. If you want to build an agility ladder on the fly, use a milk crate as a stencil. Stack stencil squares in a line of 10 to 15 boxes.
Mobile Agility Ladder
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If you change the location of your workout, you may want to create an agility ladder that can go anywhere you decide to work out: your parking lot, the park, the gym, or beach or anywhere else you can imagine.
For making a mobile ladder, the best thing to use is twine or rope. Using the same dimensions, you wrap cross-lines with a thinner string. This often leaves "wings" on the ladder, which are cross-lines which extended beyond the two parallel base lines.
If you want to make a cleaner ladder, you can use packing straps. Use these as the base lines and rope for the crosses. Fold the straps over the rope and either use a fabric glue or staple the crosses in place. Roll this up and place it in a backpack to go with you wherever you take workout gear.
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Variation
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As mentioned above with the rope ladder, you may have wings extending on the crosses. This can actually improve the workout by giving you another line to jump over and challenge different footwork patterns. You an also raise these or make a step hurdle or runner. This is usually about eight to 18 inches off the ground. Make sure you use a material that gives in tension when raising these, so you don't trip easily.
Adjusting the distances between ladder step crosses and the length of the ladder can greatly adjust your workout. Smaller steps demand more precise footwork, while larger steps require more power per step to move. The more steps, the more endurance you build.
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