Sports Training Reaction Drill | Chaos Ladder Drill Catches
The Speed And Agility Ladder is a great training tool for increasing quickness and footwork. When using the Speed And Agility Ladder it is important for athletes to remember a couple of key points.
First, athletes should always work to keep their eyes up and looking forward during the speed ladder drill. During sports training athletes want to make the training as similar to game like as possible. In any sport athletes need to see be aware of their surroundings so they can make the proper adjustments to compensate for outside stimuli. Keeping the eyes up will also allow athletes to have a better awareness of what their feet are doing and where they are in relation to their bodies.
Second, athletes always need to work through the ladder under control, but as quickly as possible, working off of the balls of their feet. Trying to push the tempo while staying under control is an important part of using this sports training with the Speed And Agility Ladder. This helps to improve body awareness, foot speed, and this ability to quickly change direction.
Lastly, athletes need to be sure they are using good arm action as they work through the Speed And Agility Ladder. As mentioned earlier in this article, athletes need to work to make the sports training as similar to a real game scenario as possible. The arms and shoulders play a large role in an athletes body movements, whether it is changing direction quickly in soccer, jumping to grab a rebound in a basketball game, or stealing second during a baseball game. The power and speed which can be produced by the upper body can help to enhance your vertical jump or quick change of direction and therefore need to be trained properly to maximize your athletic output.
Sports Training With The Speed And Agility Ladder
The sports training reaction drill named The Chaos Ladder Drill Catches is an excellent drill which can be performed by athletes of any age or skill level. To perform this sports training drill athletes will need a Speed And Agility Ladder, a Chaos Ball, set of kbands, and a partner or coach to assist during the athletic training drill.
Athletes will begin the sports training drill by performing one of several Speed and Agility Ladder footwork drills and should alternate footwork sequences frequently. Examples of footwork drills which can be performed during the first phase of the Speed and Agility Ladder drill include: one foot in each hole, two feet in each hole, high knees, icky shuffle, one foot in one foot out, or any other Speed and Agility Ladder variation.
After performing the Speed and Agility Ladder portion of the sports training drill athletes will sprint out as their partner throws, bounces, and spins a Chaos Ball 8-10 feet out from the Ladder. Athletes will corral the Chaos Ball as they sprint out from the Speed and Agility Ladder, continue to sprint for 2-3 steps after the Chaos Ball is captured.
The more advanced version of this sports training drill involves athletes sprinting out from the Speed and Agility Ladder, running toward a line 12-14 feet away from the Speed and Agility Ladder, touching this line and then sprinting back toward the Ladder. Coaches or a partner will throw and bounce the Chaos Ball after the athlete has touched the line and taken 1-2 steps back toward the Ladder. This advanced version adds an additional element to the sport training drill and takes advantage of a change in direction before the athlete is forced to focus on his reaction time and hand eye coordination.
Athletes can perform this athletic development drill in a group setting, rotating athletes through the sports training drill every five minutes. If the reaction drill is performed in an individual setting athletes will want to complete 8-12 repetitions of each version of the sports training drill. Be sure athletes are alternating the sports training so the Chaos Ball is being captured from both sides of the body. Athletes should utilize short recovery periods of 40-60 seconds. These shorts breaks will allow the athlete to perform the sports training drill at maximum effort.
Sports Training For: Change of Direction, Body Positioning, And Reaction Time
Change of direction is used in different capacities in different sports. Making a cut while running through the hole during a football game, diving for a dig in a volleyball match, or snagging a hot ground ball during a baseball game are all examples of how enhanced reaction time, change of direction, and body positioning all work together to enhance an athletes athletic ability.
When athletes are able to utilize sports specific training which combines all of these aspects and works to enhance them they will be able to see great strides in their athleticism and their abilities to make big plays during actual competition.
Developing good hand eye coordination is another key to improving reaction time. When athletes have highly developed hand eye coordination they can take a much more direct path toward the ball with their hands, eliminating fumbling with the ball, and slow sloppy exchanges into the opposite hand. Sports training drills which involve hand eye coordination and reaction time are great for improving ball handling abilities in sports such as baseball, softball, basketball, football, and even gymnastics or cheerleading.
Body positioning will help to enhance this hand eye coordination and reaction time. Getting an athletes body into proper position will help the body operate at a higher level and with greater control. Body positioning and proper body movements, such as the one practiced in the Chaos Ladder Drill Catches, will help an athlete be more efficient with body movements making transitions into the next motion quicker, smoother, and stronger.
Developing Strength to Compliment Hand Eye Coordination And Reaction Times
Attaining proper body position is a major focus of this sports training drill. Athletes need to work on rotational power and overall core strength to help them optimize the movements and control they can achieve from their body. Athletes need to remember that the entire body is connected and all movements run through the abs. Therefore having a strong core will help athletes be more powerful and maintain control when performing movements under stressful situations in game scenarios. Keeping the sports training as sports specific as possible will help athletes transition their training from the practice field to the sports field.
Athletes should go to the sports training section to look at rotational and overall core strengthening drills to help take their game performance to the next level.