I've been doing plyometric workouts for almost a year now. It has definitely been one of the most effective exercises for me. I have better speed, stamina, reflex and endurance. It particularly helped me with my tennis games and runs.
One of my favorite plyometric workout is the agility ladder. It is a simple and portable flat "ladder" that ranges from 10-30 ft in length. It was designed mainly for soccer, basketball and football athletes. It has been incorporated to a lot of workouts, exercises and trainings. The name itself implies that its main goal is to improve ones agility. It helps develop and improve muscle coordination that will enable you to perform various footwork at a quick and precise pace. It also helps you improve your balance.
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The agility ladder is multi-directional allowing a number of drills from the most simple to more complex ones. There are in and out movements, lateral movements, hops and shuffles. To give you a better picture check out these videos:
Different movements:
Agility Ladder Push-Ups! One of the many intense workouts you can use the agility ladder for:
Agility Ladder workout designed for tennis:
I purchased the Sklz Agility Ladder. It includes a 6-week workout plan and a DVD.
The agility ladder can serve as your workout or compliment whatever sport you are into. It's a very convenient workout, you can take it with you anywhere you go.
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