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Agility Training for Speed

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Agility Training for Speed Tip: Gaining popularity as a vital piece of basketball equipment is the agility ladder. Basketball is a game of quickness and agility. It takes fast footwork to outmaneuver, fake out, cross over, i.e. "break the ankles" of your defender. To develop speedy feet and an unguardable first step, agility ladder drills are highly effective. Agility ladders have rungs spaced 18 inches apart, and come in five yard and 10 yard lengths. A basic ladder exercise is Run Throughs. You run through the ladder putting one foot per square as quickly as possible. Your feet should shuttle through the length of the ladder with a rapid rat-a-tat-a-tat rhythm. A more advanced ladder drill is Cariocas, which have you twist 180 degrees and cross your feet over in alternating squares. This is a high coordination demanding drill, which actually builds motor neural connections in your brain to teach you better spatial awareness and lighting quick mobility. Exercises done on the agility ladder are perfect training for the demanding footwork of basketball. Remember that next time you see a pro weaving in and around defenders on a scoring drive towards the basket.



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