SFX Playmaker How To Series: Ladder Progression

This video is for athletes of all ages. It is taught by SFX performance coach Paul Mitchell. It covers phase one of training speed at SFX. Before we can start sprint training we need to make sure that the athlete has proper form and technique. It is the base of any training program. You cannot improve speed if you dont first correct the running mechanics.

In the video we take you through a detailed progression of drills using the speed ladder. Each drill works on specific components and progresses from the drill before it. The idea is to master the one drill before you move on to the next one.

The progression starts with static drill which allows the athlete to learn the position the body needs to be in while developing leg strength and stability. We then move to skipping drills that incoporate rythem and coordination while improving hip and glute power. The next step is actual running where we aim to increase leg speed and force production. And the last part adds in some lateral movement that will challenge the coordination of the athlete.

It will take an athlete approximately three time to get comfortable with a drill. It will also take them some time to make these new concepts a habit, so dont expect to see major differences after the first time. But after a time of repeating these drills the athlete will be able to apply them to actual sprinting.

I am the owner, trainer and performance coach of Sports Fitness Experience in Roswell, GA. Me and my staff are all nationally certified fitness instructors that give everything in helping our clients reach their fitness goals. Even though I am the main author there will be various authors from SFX that will be leading the videos

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