Ladder will emphasize coordination for those who do not have it. Athletes like football players with a lot of ladder experience can work on speed and precision. Emphasize smoothness and light feet before speed
Agility ladder basics https://www.youtube.com/watch?v=NcXII4U9fiQ
2 trips each of the following:
-hopscotch -2 feet in every box quickstep (40- 1:10)
-direction change quickstep (1:50 – 2:32)
-2 feet in every box hop sideways from one side of ladder to the other
-ickey shuffle (0-39 )
Linear series (3 trips each)
https://www.youtube.com/watch?v=KYJX0Wt6OdM get faster each time
-1 foot in each box 0:25
-2 feet in each box 0:35
-linear hop with two feet 0:52
-slalom skiier 1:05
-icky shuffle 1:26
Lateral series. do 4 trips each. 2 on each side https://www.youtube.com/watch?v=KYJX0Wt6OdM
-lateral crossover 1 foot in each box 2:23
-2 feet in each box 2:40
– 2 in, 2 out 2:58
– one legged 1 in 1 out 3:40
-2 footed snake 3:59
Then 4 R -8 seated box jumps for height.
Be sure to come down from the box gently Start position is seated with thighs parallel to floor. Adjust height as needed. If you have a fear of jumping on a box, use a box that is easy for you to jump on and practice jumping high to land on the box.