Get faster footwork by doing the crossover on the King Agility Ladder. This drill works on balance, speed, and power.
Change of direction can be the most valuable tool coaches have at their disposal. Change of direction requires speed, strength, and conditioning. It is the most stressful training event on the legs. It involves moving at a high rate of speed, followed by powerful muscle contractions in order to stop and make the change of direction, followed by the explosiveness required to return to a high rate of speed. This sequence over and over again results in the physically demanding nature of change of direction. We utilize it as a key element in conditioning.
Conditioning is the product of duration and intensity of training. Take a look at it and test it.