The running ladder is used for coordination and speed-strength training and improves running style. The easy-to-perform exercises promote mobility and muscular balance.
The running ladder should be familiarised with using various exercises in smaller groups. It is advisable to keep the upper body, especially the head, upright during all exercises. The exercises should be performed with concentration and in a rested state. You should start with slow and technically clean movements before increasing the speed.
Exercise selection (complete each exercise 2-4 times):
- Left foot field 1 - Right foot field 2 - Left foot field 3 - Right foot field 4
- Left foot field 1 - Right foot field 1 - Left foot field 2 - Right foot field 2 (next run right foot first)
- Left foot/right foot field 1 - Spreading step (jump) left foot/right foot outside the ladder between fields 1 and 2 - Left foot/right foot field 2
- Spreading step left foot/right foot outside the ladder field 1 - in jump Step left foot/right foot outside the ladder between bays 1 and 2
- Spreading step left foot/right foot outside the ladder between bays 2 and 3
- Spreading step left foot/right foot outside the ladder between bays 1 and 2
- Spreading step left foot/right foot outside the ladder between bays 2 and 3
- Front to the side: Right foot square 1 - Left foot square 1 - Right foot square 2 - Left foot square 2 (next run: front other side/left foot ahead)
- Front to side: Right foot square 1 - Left foot square 1 - Right foot outside square 1 (forwards/backwards)- Left foot outside square 1 - Right foot square 2 - Left foot square 2 (next run: other side, i.e.h. forwards / backwards)
- Knee lever up: Knee right lift foot right field 1 - foot left outside of ladder field 1 - knee right lift foot right field 2 - foot left outside of ladder field 2
- Foot left field 1 - foot right field 1 - foot left outside of field 2 - foot right field 2 - foot left field 2 - foot right outside of field 3 - foot left field 3 - foot right field 3
- 2 fields forwards, 1 field backwards: Foot right field 1 - Foot left field 1 - Foot right field 2 - Foot left field 2 - Foot right field 1 - Foot left field 1 - Foot right field 2 - Foot left field 2 - Foot right field 3 - Foot left field 3 - Foot right field 2 - Foot left field 2 (next run Foot left ahead)
Variant:
After the coordination ladder, the participants perform a few double jumps before completing a short sprint. They then rejoin the group.
