Get a FREE E-book "Fitness For Beginners: The First 30 Days Guide" When you 'like' the Facebook page http://www.facebook.com/FitnessForBeginners A speed ladder is great for increasing your speed (obviously), agility, coordination, muscle control, and overall cardio strength and endurance. If you don't have a ladder you could also use cones or even draw markers with a chalk on the sidewalk. But the ladder is more beneficial because it moves when you land incorrectly given you instant feedback to correct your form. Move with control, as a beginner that may have to be very slowly. That's ok, as your coordination increases you will be able to perform the exercises much faster. This is a great and effective routine to increase your fitness level and it's also a little more interesting than running on the treadmill. I may post more advance level drills later http://www.Vladmassillon.com . http://www.facebook.com/FitnessForBeginners tag. speed agility cardio drill