1-3 working days
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3 metre long Nylon ladder with six high impact plastic rungs. Each cell of the ladder is super-sized for fast feet exercises wearing training shoes of soccer boots.
To be your best
The ladder comes to life when you stop thinking of it as a straight line and look at it as a series of targets and challenges you can jump from box to box or zig zag side to side, the priority is to work on speed, quality of movement and power as equals.
Throw the ladder down and go go go. The 'classic' exercise with a ladder is to just tip toe back and forward but I can't remember the last time I had an athlete TIP TOE so I prefer to power up and jump from section to section or do one of my favourites which is FAST Firing, stand with one foot in then jump and spin 180 to land the other foot in the next cell of the ladder.
We made the rungs highly visible infrared orange so when you are moving with fast feet you see your target with your peripheral vision rather than needing to look down all the time (making this better for functional training). And the sides of each cell are soft rather than rigid to minimise any 'trip' risk.