How to Do
How to Do Speed Ladder Ankle Flips
The speed ladder ankle flips should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the speed ladder ankle flips.
Beginning
Beginning Speed Ladder Drills
Begin with a thorough dynamic warm up before starting this exercise; this engages the nervous system.
Movement
Speed Ladder Drills Movement
1. This movement involves jumping in place and forward.
2. Begin movement with an explosive vertical jump.
3. As you travel upwards, bring your ankle into dorsiflexion (pointing your toes away from you).
4. Land onto toes and then heal.
5. Repeat down the ladder.
Benefits
Speed Ladder Drills Benefits
Agility ladder drills are a gym workout that focuses on the abs, calves, glutes, hip flexors, hamstrings, lower back, and quadriceps, as well as the biceps, shoulders, and triceps.
