Simple ways to Climb up the fitness ladder!

Fit n Fine

Dr. M.G. PRASAD., 

Founder : Zen Sports & Fitness

Master Trainer | Self Defence & Martial Arts Trainer

LATERAL HIGH KNEE RISES ON AGILITY LADDER:

  1. Stand sideways at the end of the ladder in a two point stance
  2. Sprint laterally through the agility ladder and shuffle through it by stepping in both feet in each square.
  3. Pull your knees high and make a good arm action.
  4. Once you reach the end of the ladder, sprint back and repeat the drill thrice.

ZIG-ZAG SHUFFLE:

  1. Stand next to the ladder in a two point stance.
  2. Step into the square with the left foot followed by the right foot to the same square.
  3.  Step your left foot placing it outside of the second square of the ladder and then step forward by placing  right foot in to the second square.
  4. Place the left foot laterally next to the right foot inside the square.
  5. Now, step with the right foot keeping it outside the third square and step forward with the left foot into the third square of the ladder.
  6. Continue to repeat the pattern till the end of the ladder and take a semicircle run and reach to the starting position to repeat the same pattern for thrice.

IN & OUT ON A LADDER:

  1. Start with both feet facing towards the ladder in a two point stance.
  2. Place your left foot into the first square and then move your right foot into the same square.
  3. Step back outside the ladder with a left foot first followed by right foot.
  4. Then, keep your left foot into the second square followed by right foot and keep moving laterally in the same pattern.
  5. Repeat moving in-in and out-out laterally till you reach the end of the ladder.
  6. Once you reach the end of the ladder, take a semicircle run and reach to the starting position to repeat the same pattern for thrice.

SQUAT & HOPS ON A LADDER:

  1. Stand inside the first square of the ladder in a two point stance.
  2. Jump outside of the ladder by taking a wide squat along with arms rising up.
  3. Jump into the second square of the ladder in a two point stance with arms close to the legs.
  4. Jump outside the second square of the ladder performing a wide squat, raising your arms up, then quickly jump into the third square.
  5. Continue the same pattern till you reach the end of the ladder, take a semicircle run and reach to the starting position to repeat the same patter for thrice.

TIPS:

  • Always be sure to stay on your toes.
  • While jumping, always look up.
  • Try this exercise on a soft surface with good cushioning shoes.
  • Complete all the moments as fast as possible.
  • Make sure to pull your naval in throughout the exercise.
  • Do proper Warm-ups before performing these exercises.
  • Do 5 minutes of passive stretch after completing these exercises.
  • Do not attempt these exercises if you have any knee injuries.

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