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Exercises with coordination ladder there are many. Some of them are specialized for the needs of a particular sport, some are universal, but almost all of them are aimed at improving the coordination and speed of footwork, movement technique and balance.

As with many technical exercises, correctness of execution is more important here, rather than speed of execution. First you need to learn to do it right, and then learn to do it right and at the same time - quickly. I have seen some “speed races” in training, where the players tried to go through the stairs faster than anyone else, instead of working out the necessary elements. Handwork and the height of the center of gravity were also often ignored.

Hand work

When doing footwork speed exercises to increase cadence while running, armwork is just as important as footwork. You can't run with your legs moving at one speed and your arms at another. The speed should be the same, respectively, the arms should be trained simultaneously with the legs and preferably with the required amplitude.

In more complex exercises, where the movements are directed in different directions, but the legs work alternately as when running, more active work with the hands helps to "catch" the rhythm and makes the exercise easier. In some exercises, the hands are a balancer, allowing you to perform exercises more sharply and actively. With hanging hands or with fists clenched at chest level, there will be no balancer

Center of gravity height

Almost all changes in the direction of movement are associated with a decrease in the center of gravity. Try to do these exercises not on straight legs, but on bent ones - this way it will be easier for you to apply the acquired skills in the game.

Constant and sudden changes in game situations require young players to be extremely focused, quick to react, heightened attention, the ability to quickly respond to the actions of opponents and partners, quickly assess the game situation, instantly make a tactical decision and immediately implement it. Also, to achieve the best result, a young hockey player must do everything quickly: start and run on skates, brake and maneuver, dribble around an opponent, dribble, pass and receive, throw the puck into the goal, stop the opponent by force or, conversely, evade power martial arts. These components of the game activity of a hockey player require a high level of development of coordination and speed abilities (speed), as well as distributed attention, spatial orientation and dynamic balance. For the development of the above physical qualities the system of training young hockey players uses a wide arsenal of means of general physical training. Not so long ago, in the domestic system of training hockey players, a new simulator began to be used - a coordination ladder (speed ladder, agility ladder), which contributes to the development of the players' physical qualities necessary for playing activities (speed and agility).

Exercise number 1 - "classics".

Start the exercise by taking a starting position at the bottom of the stairs, feet shoulder-width apart.
Jump forward, pushing off with both feet, and land on the first sector of the ladder on your left foot.
Next, pushing off with your left foot, jump forward again, but land on two feet already.
Push off with both feet again, jump forward and land on the right foot.
Pushing off only with the right foot, we jump forward and land on two feet. This is 1 cycle. Repeat this cycle until the ladder ends.

Exercise number 2 - "inside out."

Begin the exercise by placing your feet shoulder-width apart before starting the stairs.
Step (do not jump, namely step) into the first section of the stairs, first with your left and then with your right foot.
Once your right foot is in the first section, immediately place your left foot to the left of the next section of the ladder, then your right foot to the right of the ladder.
Again, step your left foot inside the stairs, and then also step your right foot (as if returning to the previous position).
Repeat this movement pattern until the ladder ends.

Exercise number 3 - "step to the side."

Start the exercise by standing near the lower left corner of the stairs (we used to start the exercise being in the center, but now we need to move a little to the left).
Step onto the first section with your left foot, and without stopping immediately step into it with your right (as if doing a jump, or jump stop; in the original this movement is called "1-2 motion", minimize the time between each step).
Now you need to move to the right of the current section, again placing first the left and then the right foot.
Now step diagonally to the left and up, again using the left and then the right foot.
Move to the left, going beyond the stairs, first with your left and then with your right foot. Here we are in the starting position.
Continue in the same way to the end of the stairs. If you decide to perform this exercise several times, then each time start moving from the opposite side of the stairs, so your leading foot (in the example it is the left foot) will change regularly.

Exercise number 4 - "Tango".

Start this exercise by standing at the bottom left of the stairs (like the previous exercise).
Step your left foot over your right foot and stand in the middle of the first section.
Further, without stopping, place your right foot at the level of the cross bar between the first and second sections, and immediately place your left foot near the right.
This exercise is performed at the expense of 1-2-3, as in a dance.
From this position, the right foot steps over the left, and becomes the center of the second section of the stairs, then the left foot…..

Exercise number 5 - "Five steps."

This is the most difficult exercise of all presented here, it will require a very high level of training and innate dexterity to complete it. But if you learn to perform this exercise smoothly, without breaking down and at high speed, most of your opponents simply will not be able to keep up with your movements.
Starting position - feet shoulder-width apart, we stand in front of the stairs in the center.
We stand with our right foot to the right of the first section of the stairs, almost simultaneously with this, put our left foot on the first section of the stairs.
The right foot moves to the left, after which the left moves to the second section (i.e. steps forward), and the right goes after it.
The movement consists of 5 steps - this is the first phase. The second is almost similar to this one, but the movement begins in the left leg. The exercise must be repeated along the entire length of the stairs.

In any sport, we choose ways to improve our physical performance. Various simulators help us with this. Volleyball and basketball are no exception. In search of improving our results, we resort to various workouts, simulators, monotonous exercises. In search of profit, various companies offer their own ways to solve many of the problems that athletes face. And they are not always effective. In most cases, the athlete is wasting his time, not to mention the money that has long since flown into the wind. After all, most simulators cost fabulous money. Sometimes, it is difficult for a beginner to understand a bunch of all these simulators and exercises. But, if you try to figure it out, it's not so difficult. For example, for many athletes, exercises performed on the coordination ladder are becoming increasingly popular.

Are you going to buy a coordination ladder?

Coordination ladder is affordable for any novice athlete. You can buy a coordination ladder in Chelyabinsk in almost any sports store. The price will depend on the size of your wallet. Different sizes of the coordination ladder will allow you to select the duration of training and the number of approaches. Do not forget that the speed ladder is easy to use and carry. And you should not be afraid to perform exercises on this coordination ladder. And the exercises performed on the training ladder under the supervision of an experienced trainer will allow you to concentrate on the technique even more. Since the trainer will be able to show you how to correctly perform various exercises on the ladder of coordination and monitor their correctness and pace.

Coordination training ladder - what is it?

Why is this simulator so loved by athletes of different levels of training? After all, in fact, this is an ordinary staircase! And the fact is that the coordination ladder is one of the most effective simulators for athletes of various sports. It is chosen by basketball players, volleyball players, hockey players, runners, etc., as this type of simulator is loved for its ease of use. But, despite this, it has become an indispensable part in the life of every athlete.
With the help of the coordination ladder, you can achieve good endurance, accelerate the reaction, and the ability to control your body. Ladder of speed great alternative cardio workouts. Constant training with the help of the coordination ladder will help improve your speed performance. A ladder for training legs will help you achieve excellent results. You can train both indoors and outdoors. You should start training on this speed ladder gradually. In training on this simulator, the main thing is not speed, but technique. To begin with, you should concentrate on the technique of performing exercises. After the technique has been worked out, you should gradually increase the pace. Since a well-placed technique on the coordination ladder will allow you to feel the necessary muscle groups. And build strength and endurance. The speed ladder will increase the results for athletes performing at short distances. It will allow you to improve maneuverability, feel the balance of your body, increase speed. Performing the same elements of the exercise, gradually increasing the pace, you will be able to accustom the brain and nervous system to make decisions in one second. After all, it is so necessary during the games.
The ladder is used not only to train the speed of the footwork, but also to strengthen the muscles of the hands. By doing various exercises, you will learn how to control your body in the best possible way. After all, not without reason, this simulator is used by athletes of different levels - from amateurs to professionals.

There are many exercises with a coordination ladder. Some of them are specialized for the needs of a particular sport, some are universal, but almost all of them are aimed at improving the coordination and speed of footwork, movement technique and balance.

As with many technical exercises, correctness of execution is more important here, rather than speed of execution. First you need to learn to do it right, and then learn to do it right and at the same time - quickly. I have seen some “speed races” in training, where the players tried to go through the stairs faster than anyone else, instead of working out the necessary elements. Handwork and the height of the center of gravity were also often ignored.

Constant and sudden changes in game situations require young players to be extremely focused, quick to react, heightened attention, the ability to quickly respond to the actions of opponents and partners, quickly assess the game situation, instantly make a tactical decision and immediately implement it. Also, in order to achieve the best result, a young hockey player must do everything quickly: start and run on skates, brake and maneuver, dribble around an opponent, dribble, pass and receive, throw the puck into the goal, stop the opponent with a power hold or, conversely, evade power combat. These components of the game activity of a hockey player require a high level of development of coordination and speed abilities (speed), as well as distributed attention, spatial orientation and dynamic balance. For the development of the above physical qualities, the training system of young hockey players uses a wide arsenal of general physical training means. Not so long ago, in the domestic system of training hockey players, a new simulator began to be used - a coordination ladder (speed ladder, agility ladder), which contributes to the development of the players' physical qualities (speed and agility) necessary for playing activities (Exercises with a coordination ladder [Electronic resource] // Detenok: site Access mode http://detenok.ru/?p=3463).

Exercise number 1 - "classics".

• * Begin the exercise by taking a starting position at the bottom of the stairs, feet shoulder-width apart.
• * Jump forward, pushing off with both feet, and land on the first sector of the ladder on your left foot.
• * Next, pushing off with your left foot, jump forward again, but land on two feet already.
• * Push off with both feet again, jump forward and land on the right foot.
• * Pushing off only with the right foot, jump forward and land on two feet. This is 1 cycle. Repeat this cycle until the ladder ends.

Figure 1.3. - Exercise classics

Exercise number 2 - "inside out."

• * Begin the exercise with your feet shoulder-width apart before starting the stairs.
• * Step (do not jump, namely step) into the first section of the stairs, first with your left and then with your right foot.
• * After your right foot is in the first section, immediately place your left foot to the left of the next section of the ladder, then your right foot to the right of the ladder.
• * Again, step your left foot inside the stairs, and then also step your right foot (as if returning to the previous position).
• * Repeat this movement pattern until the ladder ends.

Figure 1.4. - Inward-outward exercise

Exercise number 3 - "step to the side."

• * Start the exercise by standing near the lower left corner of the stairs (we used to start the exercise in the center, but now we need to move a little to the left).
• * Step onto the first section with your left foot, and without stopping immediately step there with your right (as if doing a jump, or jump stop; in the original this movement is called "1-2 motion", minimize the time between each step).
• *Now you need to move to the right of the current section, again placing first the left and then the right foot.
• * Now step diagonally to the left and up, again using the left and then the right foot.
• * Move to the left, going beyond the stairs, first with your left and then with your right foot. Here we are in the starting position.
• * Continue moving in the same way to the end of the stairs. If you decide to perform this exercise several times, then each time start moving from the opposite side of the stairs, so your leading foot (in the example it is the left foot) will change regularly.

Figure 1.5. - Side step exercise

Exercise number 4 - "Tango".

• * Begin this exercise by standing at the bottom left of the stairs (like the previous exercise).
• * Step your left foot over your right foot and stand in the middle of the first section.
• * Further, without stopping, place your right foot at the level of the cross bar between the first and second sections, and immediately place your left foot near the right.
• * This exercise is performed at the expense of 1-2-3, as in a dance.
• * From this position, the right foot steps over the left, and becomes the center of the second section of the ladder, then the left foot.

Figure 1.6. - Tango exercise

Exercise number 5 - "Five steps."

This is the most difficult exercise of all presented here, it will require a very high level of training and innate dexterity to complete it. But if you learn to perform this exercise smoothly, without breaking down and at high speed, most of your opponents simply will not be able to keep up with your movements.

• * Starting position - feet shoulder width apart, we stand in front of the stairs in the center.
• * With the right foot, we stand to the right of the first section of the stairs, almost at the same time put the left foot into the first section of the stairs.
• * The right foot moves to the left, after which the left moves to the second section (i.e. steps forward), and the right goes after it.
• * The movement consists of 5 steps - this is the first phase. The second is almost similar to this one, but the movement begins in the left leg. The exercise must be repeated along the entire length of the stairs. (Exercises for the development of agility, speed and speed of footwork

Figure 1.7. - Exercise five steps

Hand work

When doing footwork speed exercises to increase cadence while running, armwork is just as important as footwork. You can't run with your legs moving at one speed and your arms at another. The speed should be the same, respectively, the arms should be trained simultaneously with the legs and preferably with the required amplitude.

In more complex exercises, where the movements are directed in different directions, but the legs work alternately as when running, more active work with the hands helps to "catch" the rhythm and makes the exercise easier. In some exercises, the hands are a balancer, allowing you to perform exercises more sharply and actively. With hanging hands or with fists clenched at chest level, there will be no balance bar.

Center of gravity height

Almost all changes in the direction of movement are associated with a decrease in the center of gravity. Try to do these exercises not on straight legs, but on bent ones - this way it will be easier for you to apply the acquired skills in the game.

On table 1.1. and 1.2. Let's consider examples of work with the coordination ladder for schoolchildren of normal physical development and sports.

Table 1.1. - Sample program for beginners

Table 1.2. - Sample program for advanced level

• · Be sure to warm up before exercising.
• · Perform this program 2-3 times a week (at least 48 hours between workouts).
• · “L” and “R” means that you first do the exercise with one foot in front (left), and then again with the other (right) foot in front.
• · "x 2" means that you need to do 2 approaches. In this case, one approach is the passage of the stairs in one direction and back.
• Between sets, take a break of 30-60 seconds, depending on how quickly you recover.
• · Correct technique more important than speed, take your time. First achieve good performance, then gradually increase the speed (Exercises with the coordination ladder

Friends! For most of you, it is no secret that the coordination track or, as it is also called, the training ladder is a very effective simulator for improving coordination, agility, speed, general control over the body, distribution of the body's center of gravity when changing direction. coordination ladder has long been included in the mandatory set of simulators in all game sports, especially in such as Hockey, Football, Rugby, Basketball, where a quick response to changing circumstances is necessary.

Today we want to bring to your attention an overview of two coordination tracks SKLZ QUICK LADDER and SPEED LADDER and talk about their features.

	Coordination path (ladder)
	The coordination path (ladder) "SKLZ QUICK LADDER" is presented in a modification with a length of 4.5 m, 11 rungs. The distance between them is 38 cm. The SPEED LADDER track has two modifications - length 5m, 9 rungs and 7m, 13 rungs.
	The slings of the "SKLZ QUICK LADDER" coordination ladder are stitched in such a way that the rungs are fixed, their parallel arrangement is preserved, as well as the size and shape of the span. The peculiarity of the SPEED LADDER track is that the distance between the rungs can be adjusted up to 50 cm.
	The "SKLZ QUICK LADDER" coordination ladder comes with pegs that allow you to fix the training ladder and provide it with greater immobility. The SPEED LADDER lanes can be fastened to each other in sequence in length with buttons on the straps.
	Both coordination ladders have a bag for storage and transportation. Track "SKLZ QUICK LADDER" is additionally packed in a beautiful box (see photo above)

In our opinion, the "SKLZ QUICK LADDER" Coordinating Ladder has an optimal length and number of rungs; The mount that comes with the kit ensures immobility on the field. The packing box allows you to present the ladder as a gift.

The main advantage of the SPEED LADDER coordination track is its cost-effectiveness and the possibility of increasing the length by connecting several ladders in series.

However, no matter which track you choose for your training, we are sure that soon you will start to outperform your opponents on the field.

For clarity, we have summarized the characteristics of the two training ladders in a table.

Read more about the coordination ladder