Fast, low, nasty and just slightly outta control - that's how I coach the speed ladder. None of this packaged, technique, fluffy stuff that in no way resembles how an athlete really moves. I'm all in favor of learning how to do things correctly and gaining confidence and establishing rhythm - but when that's on the level, hammer down baby!
FAST - Get through the drill with break-neck speed. This ensures that your arms are moving quick. And when arms move quick, your feet (via the legs) move quick!
LOW - Barely get your feet over the ladder/web. This ensures they get down quick and you can push to redirect. If you're teaching high knees in the ladder - then you've got the wrong piece of equipment, get the hurdles out instead. For the ladder, focus is on frequency as it relates to your ability to interact with the ground. The feet hug the ground and push in with appropriate and necessary force to get the job done. The best athletes do this when reacting and changing direction.
NASTY - Get aggressive and chew the earth and equipment up. When did touching a ladder with your foot signify performance failure? I'll tell ya when, when a lazy coach didn't feel like resetting the equipment - that's when! Think about it - do you stop competing when you trip, stumble, or even get knocked on your ass? That's a rhetorical question - "train the way your going to fight" and Charlie Mike ("complete the mission") as we say at the Academy.
SLIGHTLY OUTTA CONTROL - Just short of creating a complete yard sale - progress thru these drills with borderline reckless abandon. You should be falling forward with your feet forced to catch up to your body. This is where and when the actual transferable training effect occurs.
Here's a 1min demo - Never Stop...
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