Have the athletes try and move through an agility ladder while doing “high knees” with one foot hitting one square at a time. Have the athletes try it while also pumping arms front and back while stepping with the ball of their feet. Athletes can try it with two feet per square, hopping with two feet in each square or one foot at a time with the right leg only, then the left leg. Have athletes do this as fast as they can. Athletes can also practice the same movements while doing it over a set of low plastic hurdles.