Bring a knee up and place it out forwards. As you land, squeeze your glutes and push off from the balls of your feet (not toes). Pump your hands alternating keeping elbows at 90 degrees. Continue as you move through the ladder leading only with the right leg, then repeat leading with the left leg to return to the start.
Reps : 5 reps each side
Agility exercise focusing on glut speed work