Indoor Speed Ladder
Set Up: Five cones set at 10, 15, 20, 25 and 30 yards.
Pattern: Sprint in ascending order, walk back, foot touch the start line and sprint to the next cone until all have been finished.
Description: Can be used in or outdoors. Sprint through the cone and walk back. The distance to decelerate and walk back will be the perfect interval to keep moving without a break until a set is complete. One set of all the distances is 100 yards.