Your arms are directly connected to your legs in speed and agility.  The faster your arms go, the faster your legs will go.

 While doing the agility ladder drills, there are 3 things you want to focus on:

Proper position

The proper position for your arms is at your side with a 90-degree bend in the elbows.  This is the same position your arms should be in for sprinting and you want to maintain this through the ladder drills.

Short stride, short stroke

Your arm stroke should match the stride length in your legs.  These are very short and quick steps, so your arms should be very short and quick pumps.

This helps to build the connection between your arms and legs that you need to have in speed training, so pay attention to this detail while doing the agility ladder drills.

Use your arms, don’t carry them

There is a tendency for some athletes to just let their arms hang without any involvement in the drill.  Your arm speed affects your leg speed, so you want to utilize your entire body to maximize your speed in the drill.  If your arms just hang to the side, you are not only slowing yourself but taking away from your balance as well.

You have every day to prepare,

Coach King