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Athlete Ladder Reaction Drill

3,212 views · Published 19 December 2016 · 1:24 · Indexed 6 November 2026

Channel: Kbands Training · 2016 · Sports

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If you are an athlete it is completely vital that you understand the importance of a short reaction time. As much as strength and stamina are both crucial, the ability to use those two aspects of your fitness in tandem with a short reaction time is also important. Therefore, athlete ladder reaction drill is very important to decrease the reaction time. An athlete using Kbands leg resistance band while performing the ladder reaction drill can achieve improved leg reflexes as well as decreased reaction time. 

The ladder sequence is started by the athlete at the end of the ladder. The athlete should put on Kbands leg resistance bands. Performing any drill with Kbands leg resistance bands helps in achieving more muscle activation. This muscle activation helps the athlete in quickly accelerating into the sprinting speed. The drill utilizes different movements by the athlete which includes a shorter icky shuffle along with the high knee movements down the ladder. The athlete begins by accelerating down the ladder as quickly as possible while utilizing a good body and head position. At the end of the ladder, the trainer or the coach is positioned and it is important to immediately react to the coach’s jab step while exiting the ladder. The trainer should continuously move and make the athlete react to his movements. To ensure that the reaction time is quick, the coaches or trainers should come in just at last minute. The athlete should exit the ladder immediately and change his direction after sprinting for about 50 yards. The pace should be high throughout the drill. Between the sets short rest periods of 10- 15 seconds should be taken before getting back to training again. Total 10 sets of high knee as well as the icky shuffle should be done before closing the athlete ladder reaction drill.

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