LADDER CROSSOVER (pictured) > Stand to the right of the first rung of an agility ladder. Push off your right foot and land in the first square with your left foot. Immediately, cross your right foot behind you and land on it to the left of the ladder. Hop onto your left foot. Repeat the pattern in the other direction, and continue crossing back and forth until you reach the end of the ladder. Rest for one minute. Then repeat the pattern, jumping backward through the ladder.
FOOT WORK LADDER > Use an agility ladder or tape a 15-foot-long ladder pattern to the floor. Run through it as quickly as possible, touching down with each foot inside every square. Rest for one minute, then repeat, running laterally. Rest for another minute. Repeat running backward to complete the circuit. Do three circuits, resting for three to five minutes between each.