There are many exercises with a coordination ladder. 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 seen some “speed races” in training, 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.

Constant and sudden changes in game situations require young players to be extremely focused, quick to react, heightened attention, the ability to quickly respond to the actions of opponents and partners, quickly assess the game situation, instantly make a tactical decision and immediately implement it. Also to achieve best result a young hockey player must do everything quickly: start and run on skates, brake and maneuver, dribble around an opponent, dribble, pass and receive, throw the puck into the goal, stop the opponent with a power hold or, conversely, evade power combat. These components of the game activity of a hockey player require a high level of development of coordination and speed abilities(speed), as well as distributed attention, spatial orientation and dynamic balance. For the development of the above physical qualities the system of training young hockey players uses a wide arsenal of means of general physical training. Not so long ago, in the domestic system of training hockey players, a new simulator began to be used - a coordination ladder (speed ladder, agility ladder), which contributes to the development of the players' physical qualities necessary for playing activities (speed and agility) (Exercises with coordination ladder[Electronic resource] // Detenok: site Access mode http://detenok.ru/?p=3463).

Exercise number 1 - "classics".

• * Begin the exercise by taking a starting position at the bottom of the stairs, feet shoulder-width apart.
• * Jump forward with both feet and land on the first sector of the stairs on left leg.
• * Next, pushing off with your left foot, jump forward again, but land on two feet already.
• * Push off with both feet again, jump forward and land on the right foot.
• * Pushing off only with the right foot, jump forward and land on two feet. This is 1 cycle. Repeat this cycle until the ladder ends.

Figure 1.3. - Exercise classics

Exercise number 2 - "inside out."

• * Begin the exercise with your feet shoulder-width apart before starting the stairs.
• * Step (do not jump, namely step) into the first section of the stairs, first with your left and then with your right foot.
• * After your right foot is in the first section, immediately place your left foot to the left of the next section of the ladder, then your right foot to the right of the ladder.
• * Again, step your left foot inside the stairs, and then also step your right foot (as if returning to the previous position).
• * Repeat this movement pattern until the ladder ends.

Figure 1.4. - Inward-outward exercise

Exercise number 3 - "step to the side."

• * Start the exercise by standing near the lower left corner of the stairs (we used to start the exercise in the center, but now we need to move a little to the left).
• * Step onto the first section with your left foot, and without stopping immediately step there with your right (as if doing a jump, or jump stop; in the original this movement is called "1-2 motion", minimize the time between each step).
• *Now you need to move to the right of the current section, again placing first the left and then the right foot.
• * Now step diagonally to the left and up, again using the left and then the right foot.
• * Move to the left, going beyond the stairs, first with your left and then with your right foot. Here we are in the starting position.
• * Continue moving in the same way to the end of the stairs. If you decide to perform this exercise several times, then each time start moving from the opposite side of the stairs, so your leading foot (in the example it is the left foot) will change regularly.

Figure 1.5. - Side step exercise

Exercise number 4 - "Tango".

• * Begin this exercise by standing at the bottom left of the stairs (like the previous exercise).
• * Step your left foot over your right foot and stand in the middle of the first section.
• * Further, without stopping, place your right foot at the level of the cross bar between the first and second sections, and immediately place your left foot near the right.
• * This exercise is performed at the expense of 1-2-3, as in a dance.
• * From this position, the right foot steps over the left, and becomes the center of the second section of the ladder, then the left foot.

Figure 1.6. - Tango exercise

Exercise number 5 - "Five steps."

This is the most difficult exercise of all presented here, it will take very high level training and innate dexterity. But if you learn to perform this exercise smoothly, without breaking down and at high speed, most of your opponents simply will not be able to keep up with your movements.

• * Starting position - feet shoulder width apart, we stand in front of the stairs in the center.
• * With the right foot, we stand to the right of the first section of the stairs, almost at the same time put the left foot into the first section of the stairs.
• * The right foot moves to the left, after which the left moves to the second section (i.e. steps forward), and the right goes after it.
• * The movement consists of 5 steps - this is the first phase. The second is almost similar to this one, but the movement begins in the left leg. The exercise must be repeated along the entire length of the stairs. (Exercises for the development of agility, speed and speed of footwork

Figure 1.7. - Exercise five steps

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 difficult 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 balance bar.

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.

On table 1.1. and 1.2. consider examples of work with the coordination ladder for schoolchildren of the usual physical development and sports.

Table 1.1. - Sample program for beginners

Level: Beginner
An exercise
Running with one foot
Running with two legs
Lateral run (lateral)
Jumping (hop scotch)
Wide jumps (straddle hop)
"Saw" (baz saw)
Seeding (icky shuffle)
Total approaches

Table 1.2. - Sample program for advanced level

Level: Advanced
An exercise
Running with one foot
Running with two legs
"Skier" (cross-country skier)
Jumping (hop scotch)
Wide jumps (straddle hop)
Jumping feet together Qumcuts)
Turns (crazy climber)
"Saw" (baz saw)
Tail (trail whip)
Seeding (icky shuffle)
Total APPROACHES

• · Be sure to warm up before exercising.
• · Perform this program 2-3 times a week (at least 48 hours between workouts).
• · “L” and “R” means that you first do the exercise with one foot in front (left), and then again with the other (right) foot in front.
• · "x 2" means that you need to do 2 approaches. In this case, one approach is the passage of the stairs in one direction and back.
• Between sets, take a break of 30-60 seconds, depending on how quickly you recover.
• · Correct technique more important than speed, take your time. Get it first good execution, then gradually increase the speed (Exercises with the coordination ladder

Exercises on the coordination ladder

When teaching children the exercises on the coordination ladder, it is necessary to follow the basic pedagogical principles of training, starting with slow and controlled movements and gradually moving to fast and explosive ones, increasing coordination complexity.

Exercises can be performed by schoolchildren of different classes in group and individual work, at one of the stations circuit training, relay races, games, when passing an obstacle course, etc.

Exercises on the floor stairs can be divided into several groups:

– walking exercises;

– running exercises;

– jumping;

– emphasis exercises.

To form the appropriate skills, it is necessary to perform the exercises several times; some of them should be complicated over time by increasing the speed and dosage of execution; inclusion in the work of hands or the use of weights.

Walking exercises

I.p. - standing facing the stairs. Walk facing forward, each time stepping into the next cell of the stairs.

I.p. - standing with your back to the stairs. Walk backwards, each time stepping into the next cell of the stairs.

I.p. - standing right side to the stairs. Walking with side steps with the right side, each time stepping into the cells of the stairs with the right and left foot.

The same on the left side.

I.p. - standing right side to the stairs. Walking with side steps with the right side with a high raising of the hip, each time stepping into the cells of the stairs with the right and left foot.

The same on the left side.

I.p. - standing right side to the stairs. Walking with side steps with the right side, stepping into the cells of the stairs through one.

The same on the left side.

I.p. - standing right side to the stairs. Walking with cross steps with the right side, alternately stepping into the cells of the stairs with the right and left foot.

The same on the left side.

Running exercises

I.p. - standing facing the stairs. Run forward, each time stepping into the next cell of the stairs.

Same with high hips.

The same with overflowing the lower leg back.

I.p. - standing facing the stairs. Running face forward, stepping into the cells of the stairs through one.

Same with high hips.

I.p. - standing facing the stairs. Running forward, each time stepping into the cells of the stairs indicated by the teacher.

Same with high hips.

I.p. - standing with your back to the stairs. Run backwards, each time stepping into the next cell of the stairs.

I.p. - standing right side to the stairs. Running with cross steps with the right side, alternately stepping into the cells of the stairs with the right and left feet.

The same on the left side.

I.p. - standing with your right side to the stairs, facing the first cell. Movement with the right side, each time stepping into the cells alternately with the right and left foot.

The same on the left side.

I.p. - standing with the right side of the stairs, with your back to the first cell. Movement with the left side, each time stepping into the cells alternately with the left and right foot.

The same on the left side.

jumping

I.p. - standing facing the stairs. Jumps on two legs, each time stepping into the next cell of the stairs.

The same on the right leg.

The same on the left leg.

I.p. - standing facing the stairs. Jumping on two legs, stepping into the cells of the stairs through one.

The same on the right leg.

The same on the left leg.

I.p. - standing right side to the stairs. Jumps on two legs with the right side, each time stepping into the next cell of the stairs.

The same on the right leg.

The same on the left leg.

I.p. - standing left side to the stairs. Jumps on two legs with the left side, each time stepping into the next cell of the stairs.

The same on the right leg.

The same on the left leg.

I.p. - standing with your back to the stairs. Jumping on two legs backwards, each time stepping into the next cell of the stairs.

The same on the right leg.

The same on the left leg.

I.p. - standing facing the stairs. Jumping on two legs backwards, stepping into the cells of the stairs through one.

The same on the right leg.

The same on the left leg.

I.p. - standing facing the stairs. Jumps on two legs, performing a leg jump together into the first cell of the ladder, then a leg jump apart, placing the legs outside the second cell of the ladder, then again jumping the legs together into the third cell, etc.

I.p. - standing to the right of the first cell of the stairs. With a push of two legs, jump inside the first cell of the stairs, with the next jump, land to the left of the first cell, then jump inside the second cell, then land to the right of it, etc.

The same back in the direction of movement.

I.p. - standing with your right side to the stairs, facing the first cell. Jumping with the right side, each time stepping into the cells alternately with the right and left foot.

The same on the left side.

I.p. - standing with the right side of the stairs, with your back to the first cell. Jumping with the left side, each time stepping into the cells alternately with the left and right foot.

The same on the left side.

Exercises in emphasis

To strengthen the muscles of the forearm, you can also use the floor ladder and perform a series of exercises in the lying position.

I.p. - emphasis lying with the right side to the stairs, facing the first cell. Movement with the right side, each time alternately placing the right and left hand in the next cell of the stairs.

The same on the left side.

I.p. - emphasis lying with the right side to the stairs, facing the first cell. Movement with the right side, each time alternately placing the right and left hand crosswise in the next cell of the stairs.

The same on the left side.

I.p. - emphasis lying with the left side to the stairs, with your back to the first cell. Moving with the right side, each time alternately placing the left and right foot in the next cell of the stairs.

The same on the right side.

I.p. - emphasis lying with the left side to the stairs, with your back to the first cell. Movement with the right side, each time alternately placing the left and right foot crosswise in the next cell of the stairs.

The same on the right side.

Pair exercise. The first number takes the position of the support lying facing the stairs, the second holds him by the ankles. Partners move forward in such a way that the first number alternately puts brushes in the next cells of the ladder. Then the partners switch roles.

All athletes regularly train, improving and perfecting their skills to perfection, and not only experienced coaches, but also simulators help them in this. Recently, the coordination ladder has been especially popular among them.

What is a trainer

In fact, the simulator is a regular ladder made of soft straps and plastic crossbars.

The dimensions of the coordination ladder are almost always standard:

• width - 0.5 meters;
• the distance between the crossbars is 0.4 meters.

The length may vary depending on the need to train alone or all sports team. Along with the length, the number of crossbars also increases.

How classes help

Absolutely all stairs are aimed at training speed, maneuverability and coordination. Of course, it can not do without building up endurance and strength. Most often, the speed ladder is used in training in team sports, where it is very important to make decisions quickly and correctly, as well as react to them with your body. A coordination ladder is used for training runners and boxers, this helps them work out their reaction and speed.

In general, engage in this simulator anyone can. All exercises are both a warm-up and a workout itself, depending on the distribution of the load. Convenience also plays an important role, because when folded, the ladder takes up almost no space, and unfolds easily and quickly.

Training Features

When exercising with the coordination ladder, it is important, first of all, to pay attention not to speed, but to the technique of performing exercises. Only after they have been worked out should one begin to increase the pace.

Most of the exercises for training on the speed ladder are designed for a specific sport, but there are also universal ones that can develop speed, technique and body balance in everyone. Properly performed technique will allow the athlete to feel the tension of the necessary muscle groups. Very good results are obtained after such classes by athletes performing at short distances. They improve maneuverability, speed and coordination of movements. Over time, with regular training on the coordination ladder, it is possible to accustom own body and the brain for lightning-fast decisions and their execution, which is very important in team sports.

Interestingly, when working with the simulator, the muscles of the whole body are involved, and not just the legs.

The cost of the simulator

The price category of speed ladders allows anyone to purchase them. The specific cost depends on the length of the simulator and its manufacturer. If desired, the ladder can be made independently, then the cost in general will be 2-3 hundreds of rubles. To work, you just need to buy the required number of wooden slats and 2 soft slings of a certain length, and then fasten it all, observing the required distance. It is best to use a construction stapler for fastening, but you can also take specialized wood glue.

Any movement is the result of the coordinated work of a system of muscles regulated by nervous system. The essence of coordination ladder training is exercises with a small amplitude, but a high frequency, which stimulate the brain to effectively send an electrical current to the muscles, setting them in motion. In this case, the muscles learn to precisely regulate the degree of their tension and relaxation. You need to start with simple chains of repetitive steps, bring to automatism, and only then increase the speed and complexity.

coordination ladder- a mandatory simulator for athletes of all game types sports allows you to train the speed of maneuvering, stability at speed with a sharp change in direction of movement. With the help of the ladder for coordination, you can improve the speed of the legs, increase dexterity for the implementation of deceptive passes and feints on the way to the opponent's goal.

In addition, the coordination ladder can also be used when training the upper body - arms and press: combining push-ups with moving along the squares.

The coordination track is also suitable for weight loss, as it allows intense high-speed movements that contribute to the active burning of calories.

With the coordination ladder you will improve:

• Footwork speed
• Lateral speed
• Balance.
• Rhythm and body control
• Arm muscles and abs

All these skills are very important for any athlete who wants to perform at a high level.

How to use the coordination ladder correctly?

You need to start with simple chains of repetitive steps, try to do it right, bring it to automatism, and only then increase the speed and complexity.

Buy coordination ladder you can on the website of our online store Workout Area. In the presented range - different modifications coordination tracks: according to the length, the number of crossbars and the width between them. We can arrange delivery in any way convenient for you - by courier to your home / office, to one of the pickup points. We ship to all regions of Russia.

Online store website is

• opportunity to buy coordination ladders and paths
• delivery in Moscow, St. Petersburg, Russia
• Possibility to order sports equipment for training
• quality assurance and certified goods
• goods for professional athletes

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).

The development of speed is an indispensable 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 the development of tempo on football ladder- refers to running on marks, when the performer 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 takes place in shoulder joint, you do not need 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.

On the initial stage 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” 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 execution options various exercises on her. 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 is a means general development physical qualities, nothing prevents making it a means of special development - that is, "football" exercises, 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 in parallel with the movement along the stairs soccer ball. 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 an ordinary 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.

***

Pace development exercises on the football ladder can accompany a football player throughout his career - from the very beginning. early age and 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!