Ultimate Speed & Agility I

Set up a full length agility ladder (go down and back if ladder is 1/2 length).
Set up a cone ~10 yards out from ladder in a straight line.
Do x 4 reps of each exercise, alternating starting legs. Jog back to start.
For cone drills, do x 2 reps of each full exercise, cutting on the other foot for the 2nd rep.
Rest 3-5 minutes between sets, and 5-10 minutes between ladder drills and cone work.