Hjemmelavet Agility Ladder

Hjemmelavet Agility Ladder

Agility øvelser er begunstiget af fitness entusiaster og atleter. Hjemmelavede agility stiger arbejde såvel som den ægte aftale for at forbedre din hastighed og nimbleness. Ethvert antal hurtige og omkostningseffektive metoder kan anvendes til at lave skabelonen.

Statisk Agility Ladder

Hvis du gør din træning på samme sted hver dag, kan du oprette en statisk agility stige, der ikke bevæger sig eller flyttes. Dette er nok den nemmeste art at oprette. Alt du skal gøre er at bruge kridt til at tegne to parallelle linjer, der er 15 fod lange og 18 inches fra hinanden. Tegn tværgående linjer 15 til 20 inches fra hinanden, imellem og langs længden af ​​de to 15 fod linjer for at skabe stigenes "skridt".

Mobile Agility Ladder

Hvis du ændrer placeringen af ​​din træning, kan du oprette en agility stige, der kan gå overalt, hvor du beslutter dig for at træne: din parkeringsplads, parken, motionsrummet eller stranden eller andre steder du kan forestille dig.

For at lave en mobil stige er det bedste at bruge garn eller reb. Ved at bruge de samme dimensioner, pakker du tværsnit med en tyndere streng. Dette forlader ofte "vinger" på stigen, som er tværsnit, der strækker sig ud over de to parallelle basislinjer.

Hvis du vil lave en renere stige, kan du bruge pakkestropper. Brug disse som basislinjer og reb for krydsene. Fold stropperne over rebet, og brug enten et stoflim eller hæft korsene på plads. Rul det op og læg det i en rygsæk for at tage med dig, uanset hvor du tager træningsudstyr.

Variation

Som nævnt ovenfor med rebstigen kan du have vinger, der strækker sig på krydsene. Dette kan faktisk forbedre træningen ved at give dig en anden linje til at hoppe over og udfordre forskellige footwork mønstre. Du en også hæve disse eller gøre et skridt forhindring eller løb. Dette er normalt omkring otte til 18 inches væk fra jorden. Sørg for at bruge et materiale, der giver spænding, når du hæver dem, så du ikke rejser nemt.

Justering af afstande mellem ladestegkryds og længden af ​​stigen kan i høj grad justere din træning. Mindre trin kræver mere præcist fodarbejde, mens større trin kræver mere strøm pr. Trin til at bevæge sig. Jo flere trin, jo mere udholdenhed, du opbygger.

FAQ - 💬

❓ Does the agility ladder really work?

👉 They improve three key fitness factors—speed, agility and quickness—in addition to strengthening your joints, ligaments and tendons. Incorporating agility ladder workouts into your fitness routine is also great for improving brain health!

❓ What muscles do agility ladders work?

👉 Agility ladder drills is a gym work out exercise that targets abs and calves and glutes & hip flexors and hamstrings and lower back and quadriceps and also involves biceps and shoulders and triceps.

❓ Does agility ladder make you faster?

👉 The drills look productive, and using it may help athletes get better at overall coordination, help in a minor way with deceleration, or help with a sport specific skill. But ladders won't make you faster.

❓ Is agility ladder good for kids?

👉 Agility ladder drills are the perfect way of cross-training as they help to improve your speed, agility and quickness. These three factors can help to boost your child's fitness level for virtually any type of workout, burns tons of calories, and keeps your child mentally sharp.

❓ How often should you use the agility ladder?

👉 However, adding agility ladder drill exercises to your regular workout routine is an effective way to promote general well-being for anyone, not just athletes. The suggested timeframe for performing most popular agility ladder drill exercises is 60 second intervals at a time, followed by 20 seconds of rest.

❓ Is agility training good for weight loss?

👉 It's a lung-busting interval workout, but instead of doing straight-ahead sprints, you'll move from side-to-side, change directions, and practice accelerating and decelerating as quickly as possible. Think of it as sports performance training that doubles as an awesome cardio and fat loss workout.

❓ How often should you do agility ladder?

👉 On average, experts recommend athletes dedicate four days a week of agility training into a workout routine, and one of the best times to implement agility training is right after your warmup routine. By integrating agility training four days a week, you work to acclimate your body and develop muscle memory.

❓ How can I improve my child's speed and agility?

👉 0:4934:22Agility and Quickness Drills for Kids

❓ How long should an agility ladder workout be?

👉 Agility drills are drills that emphasize the ability to rapidly and efficiently change direction while controlling your body's center of gravity. They will put you in control of your body - rather than having your body be in control of you. Work on your agility 2-3 times per week for 10-20 minutes.

❓ How often should you do ladder drills?

👉 Do some nice and easy cone shuffles and ladder drills only once per week. After some sessions, if your body starts moving freely, you can increase the low impact exercise frequency. You can do low impact exercise 2-days/week with higher duration of the exercise.

❓ How many calories do agility ladders burn?

👉 How many calories do agility ladder drills burn? Agility ladder drills are very similar to high-intensity interval training in terms of calorie burn. Ladder exercises will burn anywhere from 300-to 900 calories in one hour.

❓ Where can I buy a speed and agility ladder?

👉 Amazon.com: Sports Agility Ladders - Sports Agility Ladders / Sports Speed & Agility Trainin...: Sports & Outdoors Price and other details may vary based on product size and color. CANPPNY Speed Agility Training Kit—Includes Agility Ladder with Carrying Bag, 5 Disc Cones, Resistance Parachute.Use Equipment to Improve Footwork Any Sport.

❓ What is the trained agility Ladde R bundle?

👉 The Trained Agility Ladder Bundle comes with six bright yellow sports cones. This allows you to build your agility course almost anywhere. It also comes with a printable e-book of workouts. It features heavy rungs that won’t move and a ladder that doesn’t get tangled.

❓ How do I perform the agility ladder exercise?

👉 Perform each of the following drills throughout the full length of the agility ladder. Each exercise should be performed twice, leading with a different foot each time. Alternate stepping only one foot into each box. (Left, Right, Left, Right) Start with one foot in front of the first box and the other foot raised in the air

❓ How many rungs are on a agility ladder?

👉 This agility ladder is designed with 12 yellow rungs that are adjustable up to 15 inches for a total length of 19 feet. It is made of high quality polypropylene and includes a carrying bag with a drawstring. The rungs can be stacked for easier storage.

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