In contact with

There are many offers on the Internet to buy a miracle staircase, which is called differently by everyone:

1. Ladder of Agility
2. training ladder
3. Coordination track

But most of them are just expensive. After thinking and counting, we found a way out and made the stairs ourselves:

finished staircase

Rolled up trainer

Application of the simulator.

The training ladder is used when training on the ground (game room, open area, grass). The simulator is located on a horizontal surface and unfolds to its full length. Athletes take turns performing various exercises on the stairs. Using a ladder solves another problem. A variety of training loads and a good emotional background. Any athlete is “bored” by constant exercises, which means that they are performed without enthusiasm, under the pressure of “necessity”. And training should give pleasure not only from overcoming difficulties, but also from the “joy of movement.” The size of the cells was selected in such a way that all elements of the movement would be practiced with the necessary amplitude and frequency.

For a warm-up, we choose 7-8 exercises, and the children do it once, or 2-3 exercises twice, without a break. Workout on the stairs: three to four exercises 5-15 times, with a 2-minute rest between sets, enough for a single workout.

Important point:

1. Work with your head up, look not down, but in front of you;
2. Pick up a club or medicine ball from 2 to 5 kg. Competitive exercises on ladders located parallel to each other are very effective.
3. Include in the complexes more exercises related to rotations of 90, 180, 360 degrees.
4. It is necessary to constantly update the exercises in the complex. We do not forget that the main task is the development of dexterity, and without “new” movements, there is no effective development of this quality.

JUMPS ON ONE LEG.

JUMPS ON TWO LEGS.

COMBINED JUMPS.

Talayko Natalya Vadimirovna,

teacher of physical culture MAOU secondary school №22

The development of motor qualities in students

through the use of a speed ladder in the lesson

Relevance:

More and more people are thinking about their health and trying to start work on its preservation as early as possible. The availability of exercises from various sports and for various muscle groups on the Internet makes it possible to arrange a gym right at home. And if the living conditions are not suitable for installing a large amount of sports equipment? Then the inventory comes to the rescue, which is included in the sports bag, which can be used when exercising on outdoor playgrounds. You can put dumbbells, expanders, a jump rope in the bag, and more modern ones - markers, a speed ladder, a parachute.

Speed ​​(coordination) ladder- This is one of the most common and effective fitness equipment for health and wellness activities.training of athletes in many sports. The ladder is equipment aimed at active sports exercises. High-speed ladders train both large and fast muscles, as well as those close to the bone apparatus, which form the frame of the musculoskeletal system. Skeleton muscles are the most difficult to train, because. they are deep, and a limited number of types of exercises can use them.

Exercise on the stairs causes the human neurological system to send additional information to his muscles at a tremendous speed, turning on more and more motor cells. It helps a person to be faster, more agile and more agile.

The coordination ladder is used for:

Acceleration training;

Speed ​​data improvements;

Improving the balance of the body in motion;

Develops a sense of body rhythm and coordination.

The use of the stairs in the lesson activities and the training process for school-age children allows diversifying classes, helping students develop speed, speed-strength and coordination abilities. You can use the ladder both for warm-up and for the main activity.

Types of high-speed (coordination) ladders:

1. The traditional Ladder is equipped with rungs that are attached like stiffeners to the sling 37-40 cm apart. Its characteristic feature is a flat bottom and a rounded top, or a completely round bar. It is very important that athletes do not stand on the floor on the rungs while using the ladder, and the rounded top reminds athletes that their feet must be suspended and bounce from square to square.
2. The Flat Ladder is equipped with rungs that are completely flat to the ground. These ladders usually have adjustable rungs so the coach can change their position from 37 to 50 cm. But such stairs have fewer rungs per total length.

There are also varieties of stairs doubled, lightweight, with connecting fasteners for increasing the length or making up crosswise.

As a rule, the kit includes:

Convenient carrying bag;

4 pegs for fixing the ladder on grass surfaces;

11 (or more) plastic cross bars on strong nylon tapes;

Color yellow-black.

Features of work on the high-speed (coordination) ladder

Exercises for coordination ladder there are many. Some of them are specialized for the needs of a particular sport, some are universal, but almost all of them are aimed at improving the coordination and speed of footwork, movement technique and balance.

As with many technical exercises, correctness of execution is more important here, rather than speed of execution. First you need to learn to do it right, and then learn to do it right and at the same time - quickly. I have often seen in training some kind of “speed races”, where the players tried to go through the stairs faster than anyone else, instead of working out the necessary elements. Handwork and the height of the center of gravity were also often ignored.

Hand work

When doing footwork speed exercises to increase cadence while running, armwork is just as important as footwork. You can't run with your legs moving at one speed and your arms at another. The speed should be the same, respectively, the arms should be trained simultaneously with the legs and preferably with the required amplitude.

In more complex exercises, where the movements are directed in different directions, but the legs work alternately as when running, more active work with the hands helps to "catch" the rhythm and makes the exercise easier. In some exercises, the hands are a balancer, allowing you to perform exercises more sharply and actively. With hanging hands or with fists clenched at chest level, there will be no balancer

Center of gravity height

Almost all changes in the direction of movement are associated with a decrease in the center of gravity. Try to do these exercises not on straight legs, but on bent ones - this way it will be easier for you to apply the acquired skills in the game.

Health and safety while stair climbing

1. Exercise ladders should be positioned to provide adequate clearance at both ends of the ladders and on either side of them.
2. Avoid fatigue that leads to poor technique and slower footwork.
3. Proper foot placement helps prevent injuries and damage to the feet and ankles.
4. Start slowly, gradually increasing the speed of the movements.

The main types of movements and exercises.

Walking, running, jumping. There are hand exercises.

Use of notation:

Left foot Right foot direction of movement

Speed ​​ladder marker

Possible exercises:

The child runs along the side of the stairs, keeping the outside leg straight. The inside leg is moved over the slats of the ladder with a sharp, quick movement.

The child passes the stairs in length, moving in a lateral direction, placing his feet in turn in each space between the steps.

The child passes the stairs in length, jumping, alternating legs apart (on both sides of the stairs), legs together.

The child jumps to change the position of the legs

The child performs two jumps forward and one back, repeating the pattern to the end of the stairs.

1. Running in and out of the "rectangle"

The child passes the stairs in length, moving sideways, alternately running in with the right foot, and running out with the right foot.

The variety of jumping, running exercises performed on two or one leg, face, back or sideways in the direction of movement, is amazing. Using the exercises in the training activity, the elements of the sport and, if any, the subject are added. The high-speed ladder is actively used in team sports, martial arts. A large number of exercises can be viewed on You Tube video hosting.

Combination of running exercises

Option 1.

Markers (6 pcs.), Stairs (2 pcs.), Barriers (2 pcs.).

jump stop speed up run

Braking

start exercise 1 4 running steps sideways turn 360′ exercise 3

Option 2 (with a basketball).

Markers (11 pcs.), Ladder (2 pcs.) Barriers (5 pcs.), Baseball (1 or more)

br. for 2 sh. Exercise 4 Leading with a “snake” Exercise 2 with

transfer

Start lead hurdlingdribble with ball marker touch

right foot, ball in right hand

Improving and complicating the technique of performing exercises using stairs

1. Change of direction of movement.
2. Alternation of leading legs.
3. Rapid movement with one foot, the other is used for support.
4. Additional inclusion of twists and turns
5. Change of direction of movement inside and outside the stairs
6. Using “stops” and “starts” to help build resilience
7. Children should hold sports equipment in their hands (ball, gymnastic stick, racket, bat, etc.) so that it can be included in the exercise program.

Sources of information:

1. School of instant reaction, dexterous movements, fast legs and strong arms. Physical development of children 4-11 years old / Alan Pearson, David Hawkins; per. from English by L.I. Zaremskaya. – M.: AST: Astrel. 2011. - 320 p., illustration.
2. Guide to the use of a high-speed ladder, 2013. - 15 p., ill.

Athletes involved in different sports use the same effective simulator everywhere - the coordination ladder. It can be used for both personal and group lessons. Standard ladders are tear-resistant nylon bands, between which 12 or 20 flexible strips are installed at a distance of 40 cm. Depending on the number of transverse, the length of the stairs ranges from 6 to 10 meters. The width of the stairs is unchanged - 50 cm.
If you are looking for a simple but effective exercise machine, the Coordination Floor Ladder will help you improve your speed skills when performing exercises designed for short distances. Strength, endurance, coordination, maneuverability are additionally developed. With repetition of exercises, control over the balance of the body is increased and fine synchronization of motor skills is observed.
Various exercises on the coordination ladder are necessary for team sports:

• basketball,
• football,
• tennis,
• badminton,
• rugby,
• skiing,
• and others.

The coordination ladder primarily trains speed and balance, but is also good for increasing endurance.

Features of classes on the coordination ladder

The coordination ladder used for warm-ups (the video illustrates this well) is a complex-type simulator, combining the exercises themselves at the same time. Classes are available for everyone, regardless of the level of training, since the degree of load is easy to adjust on your own.

An important aspect is the convenience and compactness, which allow the use of the stairs both outdoors and indoors. If you repeat similar exercises from time to time, increasing the pace, you can train your brain and your nervous system to respond faster to incoming impulses, thereby achieving steady progress.
If you need such an effective coordination ladder, you can buy it in our professional store - we will deliver your order to anywhere in Moscow as soon as possible so that you can immediately start training.

The running ladder is one of the most common and effective trainers for training athletes in many sports.
Its use helps to significantly improve speed, balance, coordination, multi-directional speed and acceleration!
By repeating the same exercises, constantly increasing the pace, you accustom the brain and nervous system to faster movements - this is how steady progress is achieved!
The ladder consists of strong nylon tapes and 12, 20 flexible (6 or 10 meters) plastic cross bars. 50 cm ladder width, 40 cm - the distance between the slats.
You can connect several ladders at once with each other.

Scope of use:

The ladder for running can be used for training in various sports: football, hockey, basketball, in many team sports.

For individual training and team exercises.

The coordination ladder is used for:

Acceleration training

Velocity Data Improvements

maneuverability

Endurance

Improvement in body balance in motion

Friends! For most of you, it is no secret that the coordination track or, as it is also called, the training ladder is a very effective simulator for improving coordination, agility, speed, general control over the body, distribution of the center of gravity of the body when changing direction. The coordination ladder has long been included in the mandatory set of simulators in all game sports, especially in such as Hockey, Football, Rugby, Basketball, where a quick response to changing circumstances is necessary.

Today we want to bring to your attention an overview of two coordination tracks SKLZ QUICK LADDER and SPEED LADDER and talk about their features.

	Coordination path (ladder)
	The coordination path (ladder) "SKLZ QUICK LADDER" is presented in a modification with a length of 4.5 m, 11 rungs. The distance between them is 38 cm. The SPEED LADDER track has two modifications - length 5m, 9 rungs and 7m, 13 rungs.
	The slings of the "SKLZ QUICK LADDER" coordination ladder are stitched in such a way that the rungs are fixed, their parallel arrangement is preserved, as well as the size and shape of the span. The peculiarity of the SPEED LADDER track is that the distance between the rungs can be adjusted up to 50 cm.
	The coordination ladder "SKLZ QUICK LADDER" comes with pegs that allow you to fix the training ladder and provide it with greater immobility. The SPEED LADDER lanes can be fastened to each other in sequence in length with buttons on the straps.
	Both coordination ladders have a bag for storage and transportation. Track "SKLZ QUICK LADDER" is additionally packed in a beautiful box (see photo above)

In our opinion, the "SKLZ QUICK LADDER" Coordinating Ladder has an optimal length and number of rungs; The mount that comes with the kit ensures immobility on the field. The packing box allows you to present the ladder as a gift.

The main advantage of the SPEED LADDER coordination track is its cost-effectiveness and the possibility of increasing the length by connecting several ladders in series.

However, no matter which track you choose for your training, we are sure that soon you will start to outperform your opponents on the field.

For clarity, we have summarized the characteristics of the two training ladders in a table.

Read more about the coordination ladder

The overall speed depends on the manifestation of elementary forms of speed, such as the speed of a motor reaction, the speed of a single movement and the frequency of movements. Also, the speed depends on the coordinated work on tension and relaxation of the muscles involved in the movement ( which is the same frequency, but on the other hand).

Development of speed is an obligatory part of a football player's work on his progress and training aimed at increasing speed is necessary for any player. Exercises using the football coordination ladder allow you to develop both the pace and coordination of movements. It is important that this form of manifestation of speed lends itself well to training.

I will say right away that the ladder is not the only option for developing tempo, much less the only option for developing coordination, but today we will consider it, and we will turn to other options later.

The essence of all possible exercises using the football ladder: move as quickly as possible, and it is characteristic that small steps are performed, without a high knee lift and without a significant separation of the foot from the surface - as often as possible, as soon as possible.

Such a technique as developing a pace on a football ladder refers to running along the marks, when the performer of the exercises is required to perform a step (or two, to the side, a jump or some other combination) on each of them.

Such training is needed for players of all roles. Progress in the pace of movements and their coordinated work will allow you to move better (faster) in short distances, in episodes where the player takes a football stance, moves to the side, turns around, backs up or puts pressure on the player with the ball. The ability to move with balance and kick at a high pace is the basis for good ball control when dribbling and performing feints.

Quick short steps will increase the speed of reaction to a changing situation, both in terms of attacking actions and in terms of defensive ones. The legs will become faster, which will have a positive effect on both ball control and martial arts for its weaning.

As a result of training, the coordinated work of all parts of the body should be adjusted. Here we are talking about both the coordinated work of the arms and legs, and the muscles involved in the work. In many ways, the pace of movement depends on the ability of the muscles involved in the movement to quickly relax.. We did our job - we relaxed, we do not interfere with the antagonist muscles to perform a return movement ... and such a cycle throughout the movement. In the process of training with a ladder, we “teach” muscles, including this.

Actually about the exercises.

• The starting position is similar to a football stance - the center of gravity is lowered, but the legs are not so wide apart, the legs are shoulder-width apart or even slightly narrower. Body weight on toes throughout the exercise.
• The neck is not bent, we do not look at the floor, the head is in a natural position.
• We do not tilt the body much forward - this limits the movement of the legs and leads to unnecessary tension in the back. The angle between the torso and thigh is about the same as the angle between the lower leg and thigh.
• The arms are bent at the elbows and remain in this position throughout the exercise. The movement of the hands occurs in the shoulder joint, it is not necessary to move the forearm separately.
• The arms move in accordance with the movement of the opposite leg with the same speed and range of motion as the legs. It is important that when working on a frequency, we do not bring the knee forward up, respectively, and do not throw our hands strongly forward. The movement of the arms is commensurate with the movement of the legs both in sharpness and in amplitude.
• It is wrong to move your arms too actively in the elbow joint. It is wrong to strain the trapezius muscles and pull the shoulders up to the neck. It is wrong to swing your arms to the sides.
• The pace should not decrease towards the end of the stairs, it is important to pass the last cell at high speed. To do this, you can set the finish goal three to four meters from the last cell - so that there is a need to make an acceleration. You can also add different elements after the stairs for this: a turn, a zigzag or an acceleration and a hit after receiving or picking up the ball.

At the initial stage of mastering the exercises, we focus on technique, that is, what is described above must be observed. You can perform penetrations not at the maximum in order to “catch” the correct execution. Further, we strive to increase the intensity while maintaining the technique.

The volume of training depends on preparedness, at the initial stage, you can choose 3-4 exercises and repeat them 4-5 times. Rest time between sets is 1-1.5 minutes. If the stairs are part of some lane, then the rest time can be increased to 2-3 minutes.

After mastering the basic exercises, you can add weights or elastic bands to your legs to your workout. The change of the surface on which the work takes place can also become a complication: the softer the harder . You can train not on sand, on snow or even in water - the more the leg is immersed in water, the more resistance and load. When training on soft surfaces, the starting stance should be slightly higher.

What is a big plus of the stairs is the options for performing various exercises on it. Children and adults will not be bored or accustomed to training with this projectile. For example, 101 exercises are given, and if there is a free half an hour, you can familiarize yourself with them. Not all possible exercises are suitable for football players to perform. Although the ladder refers to the means of general development of physical qualities, nothing prevents us from making it a means of special development - that is, to “football” exercises, to perform those that will imitate or be close to specific football movements.

You can move up the stairs facing forward, sideways and back forward.
We add a ball to the exercises on the stairs - there are several options when there are footballs in the flights of stairs through one, and there are options when we move / lead a soccer ball in parallel with the movement along the stairs. In the first case, passing the flight of stairs where the ball is standing, it is necessary to touch it so that it remains in place. In the second case, you can move the ball with both feet or only one, get it into the cages or lead it parallel to the stairs, and so on.

The staircase itself can be the same as ours, bought in a store or assembled on your own, or it can simply be marked or marked. For example, our first staircase in the home version

You can also develop the pace on a regular staircase (in the sense of leading somewhere up, but not on a stepladder or a fire escape), especially if its steps are small. Also, while maintaining the desire, with the correct position of the body and movements of the hands, as quickly as possible, take steps up the stairs, stepping on each step. With this version of speed-strength work, the emphasis will noticeably shift to the power side. It is important not to go too far with the amount of work - we intensively rise in just 8-10 seconds.

Our video shows several options for doing exercises.

Exercises to develop the pace on the football ladder can accompany a football player throughout his career - from a very early age to "veteran". It is clear that training is required to develop strength and speed, but in order to maintain the achieved level of strength and speed, it is also necessary to constantly train. With a decrease in the volume and intensity of training for the development of individual forms of speed, and even more so when they stop, there is a drop in the indicators of speed manifestation.

Train, get faster and stay fast! Good luck!