This week’s Monday’s Move is a top 5 basketball conditioning drill for girls, the agility ladder (ice skaters).
The agility ladder is great at developing single leg strength, teaching deceleration (how to stop) and how to change direction (how to absorb and produce force).
My favorite agility ladder exercise is the ice skater because if touches on all 3 mentioned above.
Ice Skaters in general are a great “ACL Prevention Exercise”. 80% of ACL Injuries in girls, are non contact, meaning they are trying to stop, change direction, pivot and their knee buckles without any contact from another player. Ice Skaters are great at teaching you how to stop, absorb force then produce force and change direction.
Make sure the knee is not moving – remember the knee joint is meant to be stable!
Use the agility ladder ice skaters, in your speed portion or basketball specific drills in your strength and conditioning program, or coaches, use this drill before your practices to warm up the body and teach your girls how to land.
Give it a try, comment below and let me know how you like the ice skaters in the agility ladder