HIIT School (www.hiitschool.com) brings you 15 essential speed ladder drills used to to improve agility, quickness, reaction speed, acceleration, and lateral movements, while enhancing balance, rhythm, and body control. Complete in a set time or by number of lengths. 1. One foot in box forward steps 2. Both feet in box forward steps 3. Both feet forward hops 4. Both feet in lateral steps 5. Both feet in lateral hops 6. Hopscotch 7. Forward zig-zag hops 8. Muhammad Ali's 9. Both feet lateral in and out hops 10. Single foot lateral in and out hops 11. Straddle forward hops 12. Icky shuffle 13. Forward hop tail whips 14. Lateral explosive lunge hops 15. Explosive squat zig-zag hops