Taking your speed ladder training to and Advanced Level can be done in two ways:

#1 - Increase or amplify the physical demands and movements during the activities, and

#2 - Recreate game like upper body moves, fakes and feints and coordinate them with the footwork patterns so your movements look sharp and strong.  I call this practicing to beat an opponent.

Speed Ladder Plyo's fall under #1 - Increasing and amplifying the physical demands and movements during the activities.

Here are two Explosive speed ladder exercise's that will add agility, quickness and power to your game, make you quicker on the turn and faster to the ball and in the air!  Not bad for just two advanced exercises...

Begin Training Here:

• Start off with 2 sets on each leg for exercise #1, and 2 sets on exercise #2.

• Add a 10-15 yard sprint at the end of each run through the speed ladder.

• Follow this speed ladder work quickly with ball skills work for 15 minutes.

Build to this level:

• Work your way up to - 5 sets on each leg for #1, and 5 sets on #2.

• Add a 25 yard sprint at the end of each run through the speed ladder.

• Follow this speed ladder work quickly with ball skills work for 25 minutes.

#1 - One footed Hops Lateral:

:: One footed Hops Lateral ::

#2 - Two footed Jump and turn 90 degrees:

:: Two footed Jump and Twist ::

Variation: Bring your knee's up to your chest with every jump or hop as you do your 90 degree turn. These are called 90 degree 'tuck jumps'!

A 'Tuck Jump' over mini hurdles looks like this - jump off of two feet and bring your knees up to your chest and bring your arms above your head.

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Example of 'Tuck Jumps'. Jump as high as you can and bring your knees up to your chest.

Enjoy this Advanced Workout!