This drill is for any athlete that runs or moves forward, backward, diagonally, or laterally. It develops the following: 

Speed in space: accurate and quick footwork
Proper sprint mechanics 
Produce and apply forward and reverse forces quickly
Effective and efficient movement

Cues: 
      Feet:
             Toe to forefoot on the ground
             Target the front of the ladder space
      Legs: 
            Athletic stance
      Hands: 
            Move in between the hips and knees
      Arms: 
            Straight with little to no bend
      Cadence: 
            1, 2. 3, 4

Benefits: 
Body stability
Coordination of movement
Force applied in the right direction
Force applied at the right time

Reps: 
      1x2 reps walking (one with the right leg, one with the left leg)

      1x2 reps starting with the left leg
      1x2 reps starting with the right leg