HOW: One In, Two Out, Back and Forth. Place a ladder on the ground. Face the ladder from the side. You are going to be moving forwards and laterally during this drill. Begin with stepping into the ladder with one foot, and out of the ladder on the opposite side. Do this going down the ladder with control and speed.
FEEL: You should feel the muscles in your legs working.
COMPENSATION: Stay on the balls of your feet. Make sure to step in the ladder with one foot and out of the ladder with both feet -not hitting the ladder.