This exercise requires a footwork ladder, although hurdles, spots, or donuts are an option as well.

Place a ladder on a relatively flat surface and then establish a finish line about 50 feet away. Have the athlete run as quickly through each rung of the ladder and then explode out of the ladder in a sprint to the finish line. Time the performance, allow a one-minute rest, and repeat three times. Check the time on the third run as compared to the first to determine whether the athlete needs to work on endurance and recovery in addition to speed.

To convert this exercise into a team relay, the finish line now becomes a turn-around point. After crossing the turn-around line, each runner sprints back to tag a teammate who then runs the course.

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