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• Improve foot quickness, agility, coordination and balance
• Unique flat adjustable locking slats

2 LADDERS IN ONE! USE AS TWO 15 FT. LADDERS OR AS ONE 30 FT. LADDER!

Versatile footwork training device promotes rapid foot strikes during linear and lateral movements and develops quick change of direction. Adjust the speed agility ladder spacing of 19 "stepping areas", bringing slats closer together for short, quick stepping drills or adjust further away for longer stride drills. Use as one 30' ladder or create different routines with two 15' ladders. Twenty hard flat PVC slats lock into place and have foam rubber backing to protect floors. Stores quickly and neatly on stacking pin. Includes one ladder, instruction guide, and nylon carry bag. Use indoors or outdoors. Color: Red and white. Dimensions: 30' L x 20" W. Wt. 10 lbs.

COMBINATION DRILLS

The Pro Agility Ladder can be folded at 90-degree angles to form a variety of patterns. This allows for an unlimited number of drills that can be performed using a combination of the drills listed in this booklet. A few examples are listed below. Great for many specific sport agility drills.

1. Run straight forward through every section making a quick cut between sections.
2. Run straight forward followed by a lateral run.
3. Run forward followed by a cariocca run.
4. Slalom jumps followed by side jumps.
5. Front jumps followed by a lateral run.

ADD WEIGHT BELT / WEIGHTED VEST FOR ADDED RESISTANCE

A weighted belt or weighted vest can be worn for added resistance when performing any of these drills. Do not add more resistance until you have mastered the drills using only your body weight.

TRAINING RECOMMENDATIONS

Use the Pro Agility Ladder for agility exercises before strength training if both are to be done on the same day. Perform agility and foot quickness workouts before doing resistance running or plyometrics. This will allow the athlete to effectively perform agility training before any muscle fatigue occurs. Perform 2-3 Pro Agility Ladder workouts per week. Allow 48-72 hours between workouts to reduce the incidence of Overtraining Syndrome. Select 4-6 drills for each workout. Perform 3-5 sets of each drill. Keep the total number of sets per workout under 20. Allow sufficient recovery between each set so that maximum effort can be given to the drill.