The sprint is one of the easiest running drills you can do with an agility ladder. This drill is the progression from the sprint with one foot in. The sprint with two feet in means that both feet will enter each square as you are running the drill. It is advised to practice all drills at half speed initially. Once you are comfortable with the footwork, you can increase your foot speed. Ultimately, your aim should be to do the drill as quickly as possible.

To do this exercise, simply run straight through the ladder. As you move through the ladder, be sure that both feet enter one square before moving to the next. Be sure to stay on your toes at all times. This is a plyometric drill. You are trying to develop muscular power in order to generate maximum force as fast as possible. Thus, a useful visualization tool is to pretend the ground is a fiery hot surface. In order to avoid danger, you must minimize time on the ground and move quickly.