Category: Athletes

by DEAN SOMERSET

Agility ladders. Speed ladders. Quick feet ladders.

They’re venerated among trainers looking to add athleticism to their clients, believed to result in more speed, agility, and faster feet. They’re available for sale in any fitness equipment retailer, with dozens of books of drills, games and patterns you can use to get the best benefit from them. 

But do they do what we think they do? 


Ladder training typically involves following a set pattern through a ladder that lays flat (or relatively flat) on the floor. By moving your feet inside and outside of the rungs of the ladder, the goal is to increase speed while still maintaining the pattern. American football typically uses tires or hurdles to encourage getting the knees up, but the mechanism are somewhat similar.

Before we get into the meat and potatoes of the article, I know I’ll probably get some hate mail from those who just skim through this and don’t read the entire context, so let me make a couple of statements to start.
When it comes to beginners, youth, and deconditioned, everything works to improve their strength, endurance, power, etc. EVERYTHING. I don’t doubt there are coaches who use ladder drills with their 12 year olds and see fantastic results, as there are also trainers who use them with their elderly and see balance and gait improvements, but it could be said that just doing body weight squats for an hour once a week would also produce the same or similar benefits, especially if their relative training age is low. The ladder is meant for the upper end of athletic performance in the definition of speed and agility, so let’s focus here.

Speed involves covering more ground in a shorter time frame. The basic formula is increasing stride frequency and stride length to increase speed. If you can run a 40 yard dash in less time, then you increased your speed
Agility is the ability to change direction rapidly through applying more horizontal force into the ground at an angle different than your current momentum. In order to do this effectively, your legs have to be well outside of the vertical position of your center of mass. If your center of mass doesn’t move, you haven’t changed direction, you’ve just moved your legs and not fallen over.

Everything done in the gym is merely general physical preparation for sports not performed in the gym. As a result, attempting to correlate athletic performance to any drill is futile due to the lack of specificity to the activities and chaotic nature of sports, as well as the processing of multiple variables in any instant of gameplay.
Speed and agility are products of the rate of force application, which means if you go slowly through the ladder, you’re not improving anything other than conditioning. If your rest periods are less than a 1:10 work to rest ratio (and in most instances more like a 1:30), you will not be maxing out power production, you will be working on cardio (GASP!!!)

For any training modality to work, it has to replicate or produce fundamentally similar benefits as the end goal. This means the given exercise or tool should closely replicate the  speed, force quantity, force direction, rate of force application, and metabolic & neural demands of the activity. If it doesn’t, then it will not produce the desired benefits. This is a universal concept known as Specific Adaptation to Imposed Demands. It will rear its’ head throughout this article.
Now that that’s out of the way and the people who barely read the article will comment like they read the article, let’s discuss the specifics.

Speed
Speed is a function of power, and the basic formula for power is (force x distance) / time. You apply a greater amount of force into the ground at a more horizontal angle in a smaller time, you run faster. As mentioned earlier, for running speed the basic formula is stride rate x stride frequency. You take more steps that are longer for each step and you outrun your opponent. An example of this is how in the last Olympics Usain Bolt completed the 100 m sprint with a stride count of 42 while everyone else did it in closer to 46-48 strides. His stride length was much higher and his stride frequency was roughly the same.

For a speed ladder to produce speed benefits, the individual doing it has to be moving at maximum possible speed, hitting the floor with maximum force, and at an angle that produces the best horizontal force as possible. If you hit the ground with a vertical force, you get a vertical force back.

To develop speed, especially horizontal run speed, a ladder may not be sufficient. Foot speed (the ability to move your feet) and linear speed (the ability to haul ass) are two different and quantitatively different things. To increase speed, you could do like this Keith Williams does and just run like you’re being chased by a grizzly.
True speed training requires a much longer recovery period than most other types of training as it’s highly demanding of the nervous system as well as requires much more utilization of creatine phosphate, both of which take a while to recover. As a result, true max speed training requires an all-out effort for 1-10 seconds, followed by recovery for at least 5 minutes in many instances. This means a work to rest ratio of 1:30 up to 1:300, and possibly longer. If you do an all-out sprint and then only recover for a minute, you’re only working with a 1:5 or 6 ratio, and won’t be able to put out the same resultant efforts.

Speed training is something that does tend to beat someone up with volume though, so most speed phases in training should be relatively small with more work done at lower intensities and only cycling up to max once in a while. For most elite guys, they can work at max for only a very short period due to their crazy high power output, but for more novice and intermediate athletes, they can use slightly longer cycles to work on technique and the development of neural efficiency as long as they’re not getting injured. It’s not an all-the-time thing.

Ladder drills could be very effective to work as a warm up for true speed training. The repetitive action of loading and unloading the legs can be a great warm up for the muscles, tendon elasticity, and also the cardio component of sprinting. However technique is very important, and focus has to be paid to speed above all else. Most people tend to go too slowly while also trying to make it too fancy.

Agility
Agility training involves a rapid change of direction from the initial direction of momentum. Essentially, if you’re running straight forward and someone jumps out of the bushes, you want to turn either away and run or turn towards them and drop the hammer. The most effective way to change direction involves having the legs move well outside of the vertical alignment of the center of mass, and driving into the ground at as horizontal of an angle as possible to create a strong impulse against the pull of momentum. Momentum could also be inertia if the person isn’t moving, and a rapid change from no movement to movement could be considered their “first step,” which isn’t classically speed training.

To train agility effectively, there has to be a large change of direction impulse, where the body has to absorb momentum and press out against it in an altered direction.
While ladder drills involve a rapid change of direction force from one position to the next, the direction of application is more vertical in nature compared to horizontal, and the extension out from under the center of mass is usually pretty small compared to more conventional agility training.

Ladder drills would work well as a warm up for the same reasons as for speed, but in terms of developing higher levels of agility, it may not be as beneficial. It could be incorporated more in lower threshold workouts to involve some change of direction with low loads, much like when doing deadlifts or Olympic lifts with less than maximal weight to work on technique and stay sharp.

Reaction Time
Improving reaction time involves decreasing the amount of time it takes to process a stimulus and create a decision and action to respond. Essentially, think if someone was to throw a ball at your head when you weren’t ready. The time it would take for you to recognize you’re going to get beaned and either move or make a spectacular catch would be the difference between getting onto the ESPN highlight reel or winding up on America’s Funniest Home Videos.
With any set pattern devoid of external forces acting on the body or randomness, there is nothing to react to. Therefore, typical ladder drills are more repetitive in nature in a set pattern and don’t involve reaction time. One way to work on reaction time with ladders is have blind signals to produce a change in the pattern. For instance, have the person go forward in the ladder and when you clap, they have to turn and sprint back the way they came or sprint forward. Another way is to have them go through a pattern then yell out either LEFT or RIGHT and they have to process the direction and make an action.

Now given the previous information, I probably came across as hating on the ladder. I don’t, and routinely use it in training my clients. It’s very beneficial for developing coordination, general conditioning, and also as a warm up for speed and agility training. I also use it as a precursor for agility and reaction drills, as mentioned previously, and I’ve found it’s very good for rehabbing ankle, knee and hip injuries for people looking to get back into running and chaotic movement sports like football and soccer. The lower force application and elastic recoil effect from the foot hitting the floor and responding back helps to improve the tendon response and also build up conditioning to impact-based activities.

Every device is a tool to use in the gym, and it has a specific application to provide the specific results you want. The ladder is a great tool when used appropriately, but much like a screw driver isn’t a hammer, it doesn’t help to build top end speed, agility or quickness compared to conventional training, and relying on it could potentially make athletes slower. It’s very beneficial for conditioning, rehabbing lower body injuries, and as a warm up for higher level demands, but on its’ own it’s not going to help build a better athlete.

Dean Somerset
BSc – Univ. of Alberta,
Certified Exercise Physiologist – Canadian Society of Exercise Physiologists
Certified Strength & Conditioning Specialist – National Strength & Conditioning Association
Medical Exercise Specialist – American Academy of Health, Rehabilitation & Fitness Professionals

by KYLE BROWN, CSCS

Some athletes feel that the off-season is a time to let their bodies rest, fall completely off their diets, and spend this time partying the night away with little sleep or regard for their health and fitness. Typically, they use the pre-season as a time to rebound and acclimate to the demands of their sport. Yet, even as a weekend warrior, intramural or club athlete, having a year-round game plan will keep you a cut above the competition and ready to hit the ground running in the pre-season. Moreover, focusing on your weaknesses in the off-season will bring a new and improved you to the field next season. Off-season training is not only the best time to recover from your sport physically and mentally, but it is also the perfect time to train to counteract all of the muscle imbalances inherent in playing nearly any sport.

The off-season varies depending on the particular sport, but in general terms, off-season refers to the weeks after the in-season and before the pre-season (1). There is a fine line between resting too much and too little in the off-season. Ideally, an athlete should take the time off their sport to mentally rest as well as not put their primary focus on training the main muscles utilized for their sport. Instead, after a short period of rest (referred to as an unloading week), an athlete should focus on cross training or working on their muscular weaknesses and imbalances to get refreshed without lowering their current fitness level. For example, some sports require one arm or leg to be utilized more or their opposing muscle groups are neglected (i.e., the quadriceps are working but the hamstrings are not utilized). Some of the benefits of working on muscular imbalances during the off-season include: preventing chronic injuries, creating symmetry in strength and coordination, recovery of primary movers, strengthening of stabilizer muscles, and prevention of detraining or overtraining. During the off-season phase, a combination of resistance training and flexibility work will create stronger, less inhibited muscles.

ν References 1. Bompa TO, Periodization training for sports. 1999. Champaign, IL: Human Kinetics

by MATTHEW SZELOG, ATC, CSCS

Beyond the traditional sit-ups and crunches, learn about 4 valuable core strengthening exercises. From the NSCA’s Performance Training Journal.

The core is a key component in building an athletic base. Many common misconceptions of how to activate the core can lead to wasted time and possible injury. Targeting specific muscle groups effectively can build core endurance, increase strength, and reduce injury. 
 
A majority of athletes describe core exercises as “doing crunches or sit-ups.” While these exercises do activate muscles in the core, they are not necessarily core exercises. The core can be considered the surrounding muscles that support your spine, provide stability, and help generate power during athletic movements. They consist of not just a specific muscle group, but a multitude of muscles that work together to provide optimal support and function. The primary muscles consist of the rectus abdominis, internal oblique, external oblique, erector spinae, latissimus dorsi, transverse abdominis, iliocostalis, and multifidus. In order to activate these muscle groups, one must perform a variety of exercises that target the muscles efficiently. Athletes must also be aware that traditional “core” exercises (e.g., crunches) may increase injury risks. Following the exercises below may help reduce those risks.
 
There are four important exercises that can be integrated into any practice or workout that provide core activation. These exercises are the curl-up, alternating quadruped, lateral bridge, and plank. The curl-up (Figure 1) is a modified version of a traditional crunch. Electromyography studies have shown that the rectus abdominis, internal obliques, and external obliques are activated during a curl-up with limited hip flexor activation, which can overcompensate during a traditional crunch (1). Research has also found that the curl-up minimizes spinal loading when compared to a traditional crunch or sit-up (1,2). To begin a curl-up, lie supine with the hands supporting the low back. Bend the knees so that the feet are flat. Concentrate on contracting the abdominal wall and bending the thoracic spine without bringing the neck or chin forward. Leave the elbows on the floor and slowly lift the head and shoulders off the ground a few inches. Slowly return by eccentrically using the core muscles, which studies have shown is a great benefit to core strength (3). 

Figure 1. Curl-Up 

The alternating quadruped exercise (Figure 2) concentrates more on developing the back extensors while minimizing loads on the spine (1). The alternating quadruped exercise begins in the position of all fours. Begin the exercise by raising one arm straight and simultaneously extending the opposite leg until they are both parallel with the floor. Return to the starting position in a controlled manner and repeat on the opposite side. It is important to concentrate on controlling body position and not let the hips hike, rock anteriorly, or rock posteriorly. It is recommended that a coach be used the first few times to monitor any excess motion and help correct poor technique.  

Figure 2. Alternating Quadruped


The lateral bridge (Figure 3) is another important core exercise that targets the internal and external obliques (1). There is also a component of shoulder stabilization, but in certain athletes, this can cause discomfort. The starting position of the lateral bridge begins with the athlete on their side, forearm and elbow on the ground, and the feet slightly staggered. From this position, pick the hips and legs off the ground, keep the hips extended, and minimize rotation of the torso. If shoulder pain occurs, try the exercise with the knees bent, or add a soft pad under the forearm/elbow.  

Figure 3. Lateral Bridge

The last important core exercise is the plank (Figure 4). The plank can target a variety of core musculature including the rectus abdominis, internal/external obliques, latissimus dorsi, erector spinae, deltoids, and triceps. The plank position begins with the forearms on the ground beneath the shoulders. Athletes should be on their toes and lift the stomach, pelvis, and legs off the ground. The upper and lower body should be completely straight like a plank of wood. Again, it would be appropriate to have a coach present to help correct any problems such as lumbar extension or flexion of the torso or hips. Athletes can place padding under the forearms if there is irritation from the floor or ground.

Figure 4. Plank

 
Adding these four core exercises to any routine will help ensure that athletes are working the correct core muscle groups. It can also help prevent unwanted forces through the spine, which can cause pain or injury in the future. It is important to remember that endurance is an important factor for training the core (1,2). It is also important to remember that each individual is different and that these exercises may not be appropriate for every athlete.

by Ryan Ketchum

The commonly held belief that strength training for kids is dangerous to the growth plates is simply not accurate provided that appropriate guidelines are followed with respect to, specifically, exercise execution. In fact, improved sport performance, increased muscular endurance and enhanced bone strength are all likely benefits of resistance training for children.

Moreover, an increased need for correct kids fitness programs due to the rigors of a typical soccer, football or baseball game place far more of a strain on the structures of kids than does a well-executed lift. In fact, Mel Siff in his book Facts & Fallacies of Fitness suggests that “stresses imposed on the body by common sporting activities such as running, jumping and hitting generally are far larger (by as much as 300%) than those imposed by Powerlifting or Olympic Lifting.”

The real crux of this issue stems from the argument of which type of resistance training is most safe or suitable. In North America, we tend to buy into the concept that fitness machines are most safe due to their static nature and fixed paths which remove our need to stabilize during a movement – which would be fine if the body actually worked like that, but it doesn’t! This is why I am so outspoken

against ‘youth sized’ strength training machines. To the uneducated eye, they certainly appear more safe and prudent than training with free weights, especially in dynamic movements such as Olympic lifts… but are they? Should kids stay away from dynamic strength training exercises like the Olympic lift?

Dangers of Lifting in Kids Fitness Programs?

If there is not a fully qualified an exceptionally experienced coach involved, then yes – without question. However, can the Olympic lifts actually be beneficial for younger athletes… let’s examine that.

While machine-based strength training for children has been shown clinically to be positive, it does not appear that the clinical evidence supports anything other than the fact that isolated strength has increased. Moreover, due to their static nature, it can certainly be concluded that machine-based strength training does not positively impact coordination or movement skill – something that is extremely crucial for young athletes.

On the other hand, North American research has never sought out to prove whether or not Olympic Lifts are dangerous for young athletes; it has always just been assumed so. Furthermore, according to Mel Siff in Facts & Fallacies of Fitness, “Epidemiological studies using bone scans by orthopedists have not shown any greater incidence of epiphyseal damage among children who lift weights.

On the contrary, bone scans of children who have done regular competitive lifting reveal a significantly larger bone density than those who do not lift weights – In other words, controlled progressive competitive
lifting may be useful in improving the ability of youngsters to cope with the rigors of other sports and normal daily life”. In addition, because of their dynamic nature, Olympic Lifts are actually quite ideal for aiding in the development of coordination and movement skill.

I try whenever possible to make sure that physicians, parents and coaches here in North America don’t become too dogmatic with respect to their viewpoints on how children should exercise. Although North Americans view Olympic lifting as entirely unsafe for pre-adolescents, they have been adopted as part of a physical education curriculum in sections of Europe.

Strength Training Tips for Youngsters:

– The essence of systemic strength training is found in basic activities such as running, jumping and throwing. Be sure to have younger athletes use both sides of their bodies equally when learning unilateral skills.
– From a motor skills perspective, I have always found that children around the ages of 8 – 10 are best suited to start learning the form and function of basic lifts. Start with body weight positioning, but don’t be afraid to teach ‘bar skills’ and patterning with light pre-weighted bars (5 – 8 pounds) or brooms.
– Reps and sets are an interesting topic… as opposed to conventional theory (3 sets of 15 – 20 reps), I have always found more success in teaching appropriate lift functioning by making the sets high (8 – 10) and the reps low (3 – 5). In this set/rep range, kids are first taught the basics of set up and movement and then asked to re-produce the lift a minimal number of times per set. This aids in developing quality motor sequencing and doesn’t afford the opportunity of developing poor habits during the multiple reps set.