Experts on how to get started with Neeraj Chopra’s viral ladder drill workout

Last week Neeraj Chopra made history by winning a silver in javelin at the 2024 Paris Olympics becoming the second Indian male athlete to secure two Olympic medals In anticipation of the event Chopra shared snippets of his impressive workout routine including a much talked about ladder drill that is a part of his warm up ldquoLadder drills involve the use of an agility ladder mdash a flat bendable ladder with evenly spaced rungs mdash positioned on the ground The drills aim to improve foot speed agility and coordination and different sequences of activities such as high knees lateral shuffles and inandout stepsrdquo explains health and fatloss coach Jashan VijLadder drills can be incorporated in daily workout routines to improve overall stabilityThe rungs of fitnessldquoThe main purpose of ladder drills is to teach the feet to move quickly It is usually used by sports people or athletes to improve agility quickness change in direction and reaction and speed These drills are used by athletes from various disciplines including cricketers footballers and tennis playersrdquo says exercise scientist Benafsha Gazdar Vij adds that these drills can also be used by fitness enthusiasts to enhance their general fitness coordination and speed as well as for patients undergoing rehabilitation who can benefit from improved movement patterns and enhanced strength and agility to aid in their recovery process ldquoWhat makes ladder drills suitable for fitness enthusiasts of varying fitness levels is that they are easily adaptable and can be modified based on skill levelrdquo he shares noting that changing up the drills and sequences can enable individuals to focus on various aspects of their movement abilities making ladder drills a useful tool for improving overall athletic performance and functional fitnessBenafsha GazdarEven if you arenrsquot a professsional athlete or an advanced fitness enthusiast you can still benefit from ladder drills Vij clarifies Thatrsquos because ladder drill routines improve balance and steadiness which are crucial for managing stability By consistently doing ladder drills you can strengthen your core muscles and enhance your overall muscular endurance Performing ladder drills can also help prevent injuries by strengthening your muscles and ligaments ultimately decreasing the chances of strains and sprains These exercises also enhance neuromuscular coordination increasing the effectiveness of the connection between the brain and muscles And so whether utilised for training in specific sports or incorporating it into a routine for overall fitness ladder drills provide a complete method to improve different physical qualities essential for athletic achievement and daily activities Vij saysTrain like NeerajTo start adding ladder drills to your workout routine Vij suggests a basic planWarmups Ideal for five to 10 minutes with light cardio activities such as jogging or jumping jacks Also do dynamic stretches to prepare your bodyInandout drill with basic positioning 23 sets Face the ladder as you position yourself Place one foot on the initial step followed by bringing the other foot onto the same step Keep progressing by stepping in and out of each step as you descend the ladderLateral shuffle 23 sets Starting at one side of the ladder place one foot in the initial step then swiftly move the other foot to join it Move laterally along the ladder then come backHigh knees 23 sets Do high knees by stepping one foot into each ladder rung as you move through the ladder Concentrate on raising your knees up highgtgt Conclude with static stretches for five minutes focusing on the legs hips and core to help with recoverygtgt Begin with 1015 repetitions for each exercise then slowly escalate the intensity as you improve your skillsCheck listDonrsquot skip theseJashan VijBefore you attempt a ladder drill Gazdar and Vij lay out a few guidelinesgtgt Begin with a thorough warmup to avoid muscle strains and injuriesgtgt Make sure to have the correct foot position and technique to increase effectiveness and lower the risk of injurygtgt Start with deliberate measured actions to perfect the exercises before accelerating pacegtgt Keep yourself hydrated Take notice of any discomfort or pain signals and stop if necessary to prevent injurygtgt Wear supportive footwear and ensure you have enough empty space around you mdash you may not be able to control your speed and may collide with objects that are placed too close to yougtgt Concentrate on precision and technique instead of rushing through the drills at firstgtgt Cooldowns and stretching are vital for muscle recovery and flexibilitygtgt Do not perform these drills on rough or slick surfacesgtgt Avoid overexertion by incorporating various types of physical activities to avoid strain injuries and exhaustion