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{"linkHref":"drills/Agility/Ladders/Ladders1.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility19","pracTitle":"Ladders1","pracDescription":"2 Feet in each rung"},{"linkHref":"drills/Agility/Ladders/Ladders2.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility22","pracTitle":"Ladders2","pracDescription":"2 feet in each rung"},{"linkHref":"drills/Agility/Ladders/Ladders3.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility23","pracTitle":"Ladders3","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Ladders4.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility32","pracTitle":"Ladders4","pracDescription":"When the player reaches the end of the first ladder, the indidcator shows them which way to go (left/right) The player sidesteps to that side, and then sprints off again"},{"linkHref":"drills/Agility/Ladders/Ladders5.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility33","pracTitle":"Ladders5","pracDescription":"When the player reaches the end of the first ladder, the indidcator shows them with way to go (left/right) The player sidesteps to that side, and steps through the second ladder before sprinting off again"},{"linkHref":"drills/Agility/Ladders/Bunny-Hops.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility27","pracTitle":"Bunny Hops","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Carioca-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders34","pracTitle":"Carioca.","pracDescription":"Excellent for hip mobility.Arms rotate around the body to start the movement.Great exercise to help you recover from an off balance position in a game situation."},{"linkHref":"drills/Agility/Ladders/Combination-drills-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders25","pracTitle":"Combination drills.","pracDescription":"An example of the many combinations that can be used with ladders and cones."},{"linkHref":"drills/Agility/Ladders/Combination-Drills-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders26","pracTitle":"Combination Drills.","pracDescription":"An example of the many combinations that can be used with ladders and cones."},{"linkHref":"drills/Agility/Ladders/Combination-ladders-Cones.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility35","pracTitle":"Combination ladders & Cones","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Combination-Ladders-Cones-2.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility36","pracTitle":"Combination Ladders & Cones 2","pracDescription":"Between the ladders take a sidestep around the outside cone and then back into the middle to go through the second ladder."},{"linkHref":"drills/Agility/Ladders/Combination-Ladders-Cones-3.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility37","pracTitle":"Combination Ladders & Cones 3","pracDescription":"Run through the first ladder Zig Zag in and out of the cones, always facing in one direction Run through the second ladder"},{"linkHref":"drills/Agility/Ladders/Crossovers-Steps.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility31","pracTitle":"Crossovers Steps","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Fast-Hip-Rotations.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders19","pracTitle":"Fast Hip Rotations","pracDescription":"Good exercise for hip rotation and foot speed."},{"linkHref":"drills/Agility/Ladders/High-Knees.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders32","pracTitle":"High Knees","pracDescription":"Body in line with slight lean.Keep head up.Stay on toes.Drive elbows back to help bring knees through faster."},{"linkHref":"drills/Agility/Ladders/Hopping.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility28","pracTitle":"Hopping","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Hopping-Alternate-Legs.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility29","pracTitle":"Hopping - Alternate Legs","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Hopping-Every-other-square-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders7","pracTitle":"Hopping - Every other square.","pracDescription":"Helps develope power in the legs."},{"linkHref":"drills/Agility/Ladders/Hopping-Every-square-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders5","pracTitle":"Hopping - Every square.","pracDescription":"Helps muscles to fire faster.Drive elbows back to speed up leg movements."},{"linkHref":"drills/Agility/Ladders/Hop-Scotch-Ladder-jumps.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility25","pracTitle":"Hop Scotch Ladder jumps","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Hopscotch-(version-1)-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders23","pracTitle":"Hopscotch (version 1).","pracDescription":"Helps to speed up leg / foot recovery from awkward positions."},{"linkHref":"drills/Agility/Ladders/Lateral-Backward-turn-sprints-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders29","pracTitle":"Lateral - Backward turn sprints.","pracDescription":"With your back to the coach, carry out lateral sprints along the ladder.React to the coaches signal and turn 180o and sprint forwards.The coaches signal can be of any type depending on the sport."},{"linkHref":"drills/Agility/Ladders/Lateral--forward-sprints-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders28","pracTitle":"Lateral -forward sprints.","pracDescription":"Carry out lateral sprints along the ladder.React to the coaches signal and sprint forward form the ladder.The signal given by the coach can be of any type depending on the sport."},{"linkHref":"drills/Agility/Ladders/Lateral-high-knees-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders33","pracTitle":"Lateral high knees.","pracDescription":"Good exercise for increasing lateral speed.Body inline with slight lean.Keep head up.Stay on toes.Drive elbows back to help bring the knees through."},{"linkHref":"drills/Agility/Ladders/Lateral-Skips-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders15","pracTitle":"Lateral Skips.","pracDescription":"Another variation that will help to increase lateral foot speed."},{"linkHref":"drills/Agility/Ladders/Quick-Foot-Diagonal-Jumps-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders22","pracTitle":"Quick Foot Diagonal Jumps.","pracDescription":"Helps directional changes, both lateral and forwards while, making the muscles fire faster."},{"linkHref":"drills/Agility/Ladders/Quick-Steps.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility20","pracTitle":"Quick Steps","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Quick-Steps.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility21","pracTitle":"Quick Steps","pracDescription":""},{"linkHref":"drills/Agility/Ladders/React-to-coach-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders27","pracTitle":"React to coach.","pracDescription":"This can be used for many sports.The reaction can be to hand signals, voice commands, sounds (clapping) etc; depending on the sport."},{"linkHref":"drills/Agility/Ladders/Right-Angle-Ladders.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility34","pracTitle":"Right Angle Ladders","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Side-Shuffle.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility24","pracTitle":"Side Shuffle","pracDescription":"Stand to the left of the ladder, facing down the length of it. Step into the first square with the right, then left, then out to the right side of the ladder. Reverse the steps, this time going to the left. Always step into the ladder with the foot that is closest to it."},{"linkHref":"drills/Agility/Ladders/Single-Leg-Heal-Flicks.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility26","pracTitle":"Single Leg Heal Flicks","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Single-Leg-High-Knee.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility30","pracTitle":"Single Leg High Knee","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Skipping-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders13","pracTitle":"Skipping.","pracDescription":"Basic sprint drill.Keep light, pop off the floor and use arms to generate speed."},{"linkHref":"drills/Agility/Ladders/Speed-suffle-.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders4","pracTitle":"Speed suffle.","pracDescription":"Excellent for improving directional changes in restricted spaces.Count 1-2-1 to get rhythm.Start slowly and speed up smoothly."},{"linkHref":"drills/Agility/Ladders/Twisting-skips-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders31","pracTitle":"Twisting skips.","pracDescription":"Good exercise for hip flexiability and foot speed.Drive knees across the body and your arms in the opposite direction."},{"linkHref":"drills/Agility/Ladders/Zig-Zag-Hopping-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders11","pracTitle":"Zig Zag Hopping.","pracDescription":"Good drill for injury prevention, balance and change of direction."},{"linkHref":"drills/Agility/Ladders/Zig-Zag-Ladders-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders30","pracTitle":"Zig Zag Ladders.","pracDescription":"Fold the ladders over to make different shapes.Combine many drills."}]
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