http://kbandstraining.com/speed-ladder-drills-ways-to-get-fast/ Click the link above and learn how to incorporate this drill into your training to see results fast. The ladder drill is used for increasing foot speed and coordination. Athletes should be conscious of the footwork shown in the video and work to match each step. The faster you can move your feet during ladder drill exercises the better results you will have. In this sequence you will see 4 plyometric exercises. In each exercise be use to use your arms. Lot's of times athletes will leave their arms down by their sides. Be sure to keep good L's and get them moving.