The coordination ladder is a simple training device. It is also called the football ladder, because it is most popular among footballers. The ladder is used to train motor coordination, improve the speed of the legs as well as agility and reaction time, which is appreciated by both runners and martial artists. Check how else you can use the coordination ladder and what muscle groups to strengthen.

The coordination ladder is known to most people who practice sports. However, he is most popular among footballers. This is due to the fact that it has a great effect on speed and footwork. People practicing martial arts also use it more and more often. Thanks to the development of fitness classes, you can find this simple equipment in virtually every self-respecting fitness club or gym.

I will try to explain the sense of using the coordination ladder in my training. Below you will also find an example training that also includes the work of the upper limbs. It is enough to go a little beyond the usual patterns and use your imagination to do a lot of great exercises with this device.

Coordination ladder - what is it and what training is it used for?

The coordination ladder, also known as a football ladder, is a simple training device. It looks like an ordinary rope ladder with flat, plastic rungs. It is placed on the ground so that it can be unfolded to its full length.

It is used for motor coordination training, improving the speed of the legs as well as agility and reaction time. It is most often used by footballers, hence its second name, but more and more people are realizing the importance of the ability to move quickly, coordinated. Both runners and martial arts enthusiasts appreciate the coordination ladders in their sessions. In addition to leg training on the football ladder, you can perform dynamic exercises, such as push-ups, in various variants. Exercises aimed at strengthening the deep muscles and the entire core are also great.

Coordination ladder - types of ladders

When talking about the types of training ladders, you should only mention choosing the right length and whether it should be single or double.The average length of such ladders is 4-6 meters. Often, however, manufacturers allow you to combine two ladders into one, which allows you to extend it as needed.

A double ladder is one that has two sets of rungs arranged next to each other. It allows you to perform more complex exercises and coordination runs.

Exercises with a coordination ladder

Exercises performed on the coordination ladder can be very versatile: starting from a simple run, through each of the rungs, and ending with push-ups with a jumping jack.

The types of exercises can be divided into basic groups:

  • These are runs that can be done straight, sideways or crossings.
  • The ladder can also be a form of speeding up the legs before the sprint started right behind it.
  • All kinds of skips.
  • Jumping. You can jump on both feet or on one leg. Forward or backward. As I mentioned earlier, we are only limited by our imagination. Exercises should, however, be selected so that they bring specific benefits in a given sports discipline.
  • The next type of exercises performed on the ladder are dynamic push-ups. These can be push-ups with a puppet that require moving forward through the rungs or the side forcing you to jump to the left or right. You can also try to walk in a push-up position. These exercises strengthen the arm muscles and, above all, the entire core.

Coordination ladder - example training

Each training session must begin with a warm-up, also the one performed on the coordination ladder. It's best to do simple exercises such as jumping jacks and skips.

1. Warm-up:

  • jog in place with acceleration every 20 seconds for 5 seconds, performed for 3 minutes
  • jumping jacks - 1 minute
  • jumps with arm swing - 1 minute
  • boxing run - 1 minute
  • jumping with twists - 1 minute
  • loose dynamic stretching.

2. Training:

  • 5 runs over a ladder with 30m sprint on it, rest between rounds 40-60 seconds
  • skip A through a ladder 5 lengths with a rest between lengths of 30 seconds
  • side runs from the left leg and then from the right leg, one round is two lengths, so as to end up in the starting point. 30-second recovery between rounds. We make 5 such rounds.
  • classic hopscotch backwards 10 lengths non-stop
  • push-up with the jumping jack forward 5 ladder lengths 40-60 seconds rest between the lengths
  • narrow pump zwith both hands on the ladder with a jump to the next rung. 5 lengths with a 60-second rest between.
  • Spider man walk through the ladder 5 lengths with left leg and hand in the ladder and 5 lengths with the right side of the body in the ladder. 40-60 second recovery between pages.

3. Cool down:

  • stretching and rolling muscles for about 10 minutes.

Coordination ladder - what gives?

The coordination ladder will give us the opportunity to improve the speed of the legs and movement coordination. It also allows you to diversify boring workouts and strengthen the muscles of the entire body. Most of the exercises, which are a form of a run, push-up or plank, can be converted into training with a ladder.

About the authorTomasz Piotrowski He is a certified personal trainer and nutrition specialist. He gained his knowledge from the best experts in the fitness industry in Poland. He has several years of experience working as a dietitian in a private facility in Krakow and experience in working as a personal trainer. He also writes expert articles on he alth, training and supplementation, and works in the supplement industry. He is passionate about fist fencing.

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