The speed ladder is great way to warm up and develop footwork. "It helps with cadence and a runner's ability to respond to ground reaction force," says Gisselman. It will "make you lighter on your feet and teach you how to develop a neutral foot strike."
Running forward, step one foot at a time in each square alternating between the left and right side of the ladder. Stay on the balls of your feet with an upright posture and lean forward slightly. Try to look forward, not at the ground, and concentrate on well-placed foot strikes and arm movement. Turn and repeat.