There are various drills you can do with an agility ladder, but here are a few basics to get started:

- One foot hop (go through each box hopping on one foot, then do again with the other)
- Two foot hop (go through each box using both feet)
- High knees (go through the boxes brining your knees up high)
- Two feet in each box (using a running motion, step into a box with your right foot, then
  your left, then into the next box with your right, then your left and continue this pattern)
- One foot in each box (same as above, but this time, only one foot will land in each box)
- Sideways one foot in each box (sliding to your side, you'll put one foot in each box)
- Sideways two feet in each box (same as above, but both feet will hit the ground in each
  box)

Jump rope drills

Old school? No doubt about it. But also very effective.

Jumping rope is a great way to get warmed up for a workout, but it's also a great way to work on your foot speed.

Here are a few drills:

- Speed jumps (jump fast, and we mean as fast as you can)
- One leg (alternating between your right and left foot...for example, jump 4 or 5 times on
  your left foot, then move to 4 or 5 jumps on your right)
- Running jumps (jump rope while moving from one end of the floor to the other...it's more a
  fast walk than a run, but you get the idea)

Cone drills

Cone drills are great at making you faster. Here are a few good drills I use with my clients:

- Sliding drills (place 2 cones 6-8 feet apart and defensive slide from one to the other...then
  move them 10-12 feet apart and do the same. They key is to slide fast...very fast.)
- The T-Cone drill (place 3 cones in a straight line about 3 or 4 feet apart, then place 2
  other cones about 10 feet apart at the top of the "T". Now, start off running back and forth
  between the 3 cones and out to one of the cones at the top, then back-pedal to the
  starting spot. Do the same thing again, this time out to the other cone at the top, and
  back-pedaling to the start). Go FAST.

These are just some of the drills you can do as part of your foot speed and agility training.