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Burn with Kearns: Secret Weapon #5 the agility ladder! – Kevin Kearns
by Kevin Kearns, contributing writer on exercise and fitness
Secret Weapon #5 the agility ladder ! Why do all pro athletes use it ? find out why… Agility Ladder Drills: The Ultimate Full-Body Tool for the 50+ Fitness Journey
As we move through life, staying fit isn’t just about looking good—it’s about maintaining functional movement, preventing injuries, and feeling confident in our bodies. Enter the agility ladder: a versatile tool that’s not only fun but also incredibly effective for warming up, improving mobility, and enhancing kinesthetic awareness for both the upper and lower body.
Why the Agility Ladder is Perfect for Warming Up
A good warm-up does more than raise your heart rate—it prepares your body for movement by increasing blood flow to muscles, activating stabilizers, and enhancing joint mobility. Agility ladder drills achieve all this while introducing dynamic, purposeful motion:
- Increased Blood Flow: Quick steps or hand movements through the ladder help circulate oxygen-rich blood to working muscles.
- Dynamic Stretching: The ladder encourages multidirectional movement, loosening up tight muscles and joints.
- Neuromuscular Activation: Moving through precise patterns primes your brain and body connection, ensuring muscles respond quickly and effectively.
For the 50+ crowd, this type of warm-up is invaluable for reducing stiffness, enhancing balance, and preparing the body for more intense activity without overexertion.
Agility and Kinesthetic Awareness
Agility ladder drills are not just about speed; they train your body to move efficiently in space. Kinesthetic awareness—your ability to sense where your body is in relation to its environment—declines with age, but it can be sharpened through specific exercises:
- Enhanced Coordination: Moving hands or feet through the ladder in synchronized patterns boosts your coordination, which is crucial for preventing falls.
- Refined Balance: The constant shifting of weight improves stability and teaches you to recover quickly from missteps.
- Cognitive Benefits: Learning new movement patterns challenges your brain, supporting mental sharpness and reducing the risk of cognitive decline.
Building Mobility and Explosiveness for the Upper and Lower Body
Contrary to popular belief, agility work isn’t just for athletes—it’s for anyone who wants to stay mobile and strong, especially after 50. Agility ladder drills combine controlled mobility with short bursts of explosive power, creating a workout that benefits both your upper and lower body:
Upper Body Benefits:
- Shoulder Stability and Mobility: Moving hands through the ladder in lateral or crossing patterns strengthens stabilizing muscles while increasing range of motion.
- Core Engagement: Every drill demands core activation to maintain balance and control, promoting a strong and stable midsection.
- Wrist and Arm Strength: Pushing through the ladder in plank-based drills builds wrist and forearm endurance, key for daily tasks like lifting or carrying objects.
Lower Body Benefits:
- Explosive Power: Quick steps in and out of the ladder mimic the type of explosive movements needed for sports, hiking, or even running errands.
- Ankle and Knee Stability: Repeated multidirectional motion strengthens the ligaments and muscles that protect these joints.
- Improved Gait: Drills refine foot placement and stride mechanics, ensuring safer and more efficient walking or running patterns.
The Fun Factor: Why It Sticks
One of the best things about the agility ladder is how enjoyable it is. The variety of drills keeps workouts engaging, and there’s a sense of accomplishment as you master more complex patterns. Plus, the ladder is lightweight, portable, and easy to set up on any flat surface, including grass or sand for added challenge.
Agility Training for Longevity
Whether you’re just starting a fitness routine or you’re an experienced gym-goer, agility ladder drills are an incredible addition to your program. They don’t just make you faster or stronger—they enhance the connection between your brain and body, improve reaction time, and keep you feeling agile and capable at every stage of life.
Take charge of your fitness and step into a healthier, more mobile future!
https://burnwithkearns.com/services/public-speaking
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Make time not excuses to exercise!
Coach Kevin Kearns
Workout 1 – https://youtu.be/J70nXasf_zw
PS Be among the first to have access to the BWK Total Wellness Transformation App!
Here is our Kickstarter link to join be the first to join our BWK TRIBE! This is about Life span and Health span combined!
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To all my friends and colleagues,
Since 1990, I’ve been on a mission to combat obesity—one person, one step at a time. After earning my degree in Exercise Physiology from UMass Boston, I’ve spent over 30 years working with corporations, hospitals, and media to improve our nation’s health. Now, with the opportunity to serve under Robert Kennedy Jr. on the President’s Council on Fitness, I see a chance to make an even greater impact.
When I was in school, we had gym five days a week and daily recess. Today, with a lack of exercise and additives in our food, obesity rates have nearly doubled. Male body fat averages have surged from 15% to 27%, and female averages from 25% to 37%. These numbers need to change.
Here’s why I’m the right candidate:
Real-World Experience & Proven Results
I’ve worked with everyone from elite athletes to busy executives. My Burn with Kearns philosophy combines mental resilience and physical fitness. My programs are used by thousands of certified trainers, and I’ve helped communities like the Boys and Girls Club implement anti-bullying initiatives.
A Holistic Vision for Health
True fitness goes beyond the gym, focusing on the well-being of the whole person. This aligns with a national fitness initiative that prioritizes long-term wellness.
Advocacy for All Ages
My programs benefit everyone, from youth to seniors. I focus on strength, stability, and functionality, helping people stay active and engaged at every age.
Commitment to Education and Empowerment
Through my workshops, books, and the upcoming Burn with Kearns app, I provide tools for self-reliance, resilience, and self-care.
If you care about wellness, the health of our children, and a cleaner food system, I’d be honored if you’d support my nomination.
Nominate me today:
https://nominees.mahanow.org/t/kevin-kearns/4852
Thank you, and let’s Make America Healthy Again – together!
Coach Kevin Kearns
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Read ALL articles by Kevin Kearns – here: BURN WITH KEARNS
Both of Coach Kearns’ books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible youtube.com/user/burnwithkearns https://www.linkedin.com/mwlite/in/burnwithkearns
Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit. Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist.