How to Use the Agility Ladder to Gain More Stamina
Adding agility training to your workout routine can not only enhance your quickness and speed but also boost your stamina in the long run. Training to increase agility also improves coordination and swiftness that’s the basis for many skills needed to train athletes. Even if you just want to train for a fitter physique with agility drills, you can be sure to get increased stamina as a result.
What Stamina is
When we talk about stamina, we may also think of endurance training but the two are different in many aspects.
Endurance is a component of physical fitness, along with:
body composition (fat mass vs fat-free mass percentage)
muscular strength and endurance
You can measure endurance with physical fitness tests like:
a maximum push up test(to gauge muscle endurance)
1.5-mile run test (toc heck cardiovascular endurance)
Stamina is not measured. It refers to the ability to have sustained energy while performing any activity for prolonged periods. An example might be: a soccer player performing at peak levels throughout a match. For non-athletes, it can be having enough energy throughout the day without being easily tired. Stamina levels are different for every age group, dependent on their fitness level.
3 Easy Ways to Gain Stamina with Agility Ladder Drills
Here are 3 of the simplest agility drills you can do to enhance your stamina:
1. Lateral Run Drills(Side-to-Side) – also improves knee/ ankle stability
- Crouch to a low center of gravity and quickly step on each square of the agility ladder in a sideways direction.
- Drive arms forward.
- Make sure you use the balls of your feet to land each step.
- Go through you’re the agility ladder from left to right, then go back. Repeat.
2. High-Knee Running Drills – for better speed and foot coordination
- Run forward at basic speed.
- Keep a high knee form and drive your arms forward.
- Land on the balls of your feet
3. Low-Knee Speed Running Drills – for better endurance
The secret to reviving energy levels is to move fast, states former conditioning coach at Texas A&M and Kansas State, Rod Cole. He says that when athletes get tired in the first quarter, they’ve got to move their feet quickly.
This low-knee speed running drill can be a perfect add-in between strength training workouts.
- Do quick steps on each agility ladder rung without looking down as much.
Increased stamina can make a difference in anyone’s day! Imagine going through a fun basketball game with your friends or completing a soccer match with enough energy left over for other things you want to do.
There’s nothing more precious than spending quality time with the people we love after a hard day’s work or training.
While we can only do so much everyday, improving stamina can help us enjoy the things that matter most. Agility training can be your tool to a more energized life!