Prior to taking part in any athletic activity, you should always warm up before training. And one of the best ways is with agility ladder drills. A few quick steps and about 10 minutes are enough to prepare your body for the training.
For the maximum training effect, you can finish by picking up speed after each interval. Just continue running after completing the agility ladder drill and accelerate to maximum speed. Then do an easy run back to the starting point.
Repeat the exercises 3-5 times and increase the frequency of your steps after each round.
Start with placing the rungs at equal distances. To increase the difficulty level, you can set different spaces between the rungs to break the rhythm.
Two feet lateral hops
Lateral single-leg hops
Straddle squat hops
Back and forth running
Alternating straddle squat hops and two feet lateral hops