Agility Ladder Exercises: The agility ladder is a time-tested and proven effective tool for improving your footwork. The agility ladder training is multi-directional. In most sports, you are not staying in one spot. You are moving forward, sideways and sometimes backwards. Second, your feet are also allowed to move independently in more complex patterns. Third, the agility ladder can increase foot speed, coordination, and neuromuscular response time.
Plank: Creates core stability and strength in shoulder, hip, and abs. Lie face-down in a pushup position with forearms resting on ﬂoor or on an exercise ball. Elbows under your shoulders and bent at 90 degrees. Push up onto your forearms supporting your weight on your shoulders. Keep head and neck neutral and in line with body and pull your toes to your shins. Your body should form a straight line from ears to heels. Lift one leg, hold 3-5 seconds and switch.
Walking Lunge with Rotation: Increases balance and strength in hip and leg muscles. Stand with arms at sides, feet a little closer than shoulder width apart. Step forward into a lunge lowering your hips toward the ﬂoor and squatting back and down. Without letting your back knee touch the ground return to the starting position driving your weight back up with your forward leg. Step far enough forward that your front knee does not slide out over your toes. When you begin to drop down through your back knee, rotate your torso and arms toward the knee that is forward. Keep pelvis stable. Perform 15 steps with each leg.
Bridges: To activate and improve the ﬁring patterns of the glutes. Lie face-up on the ﬂoor, with your knees bent at 90 degrees and feet ﬂat on an exercise ball. Draw in your abs and lift your hips toward the ceiling by ﬁring your glute muscles. Your shoulders and feet should be the only things touching the ground. Hold, then lower your hips toward the ﬂoor without touching and repeat. Complete 12-15 reps.
Side Plank: Creates core stability and strength in shoulder, hip, and abs. Lie on your side with your forearm on ground and elbow under your shoulder. Body should be in a straight line with your toes pulled toward your shins. Push up off your elbow, creating a straight line from your ankle to your shoulder.
Lateral Band Walking: Place a resistance band around your legs directly above your knees. Walk laterally keeping some resistance on the band. Make sure your leading foot remains straight or slightly toed in while stepping. Step 12-15 steps one way and then 12-15 steps in the other direction.