We focus on the ability to move in one direction as fast as possible in a controlled manner with the help of an agility ladder or penalthy box. Plyometric drills promote an individual´s coordination and the ability to accelerate, to decelerate, and to change directions. Drills start very simple and slowly increase in difficulty to work on one´s ability to react and switch positions quickly. By keeping the intensity high, we work on endurance and stamina at the same time. Plyometric exercises improve bone strength as well as connective tissue and decrease the risk of injury.