Speed (week 1-2)
uap-six-week-speed-agility-conditioning

Bent over lean, fall, run

feet should be relatively close together
hip and knee angle are about 20 degrees
glutes of forward leg should feel loaded up and ready to fire when beginning the fall portion of the exercise

Gallop

Repeatedly leap off the same leg as high and as far as possible
Use your arms for momentum
30 yards each leg

Fast feet

center of mass should be between your feet
you can use a cone or line to provide some visual feedback about your ability to stay in the same location but try to avoid looking too much at your feet

Lateral fast feet

center of mass stays approximately over the cone
inside foot touches the ground very lightly, mostly for balance
aim for speed, rhythm, and control