(On the zero 23 site there are corresponding instructional videos)
2 speed ladders, basket behind them, after each exercise walk through for a walkthrough or a shot, catch your own ball and pass to the next player.
Lateral high knees, speed ladder:
Jog sideways through the ladder, lifting your knees up and keeping your torso straight.
Move your arms along with the movement.
Lateral fast feet, speed ladder:
Move sideways through the ladder at a high pace, moving your arms with you.
Lateral ali shuffle, speed ladder:
Stand in front of the speed ladder and do staggered jumps, keeping one leg in the ladder at a time.
Lateral ali shuffle hip twist, speed ladder:
Stand in front of the speed ladder and do staggered jumps with one leg at a time, rotating the hip with the speed ladder.
Forward high knees, speed ladder:
Stand in front of the speed ladder and walk at a dribbling pace through the (speed) ladder.
Raise your knees and keep your torso upright.
Forward squat in out, speed ladder:
Stand in front of the speed ladder and jump two feet into the ladder, then jump right back out and end up in a squat position.
Make sure your thighs are horizontal and your torso is upright.
Forward o uchi gari, speed ladder:
Stand in the speed ladder placing one foot outside the ladder and one foot inside the ladder.
Move the foot inside the ladder one step at a time and bring the foot outside the ladder from front to back.
Forward in-in out, speed ladder:
Stand in front of the speed ladder and step into the ladder, always placing one foot inside the ladder and always placing one foot outside the ladder.
Forward fastfeet, speed ladder:
Stand in front of the speed ladder and walk through the (speed) ladder at a fast pace.
Forward in-in,out-out, speed ladder:
Stand in front of the speed ladder, stepping two feet in first, alternating with two feet outside the ladder.
Backward in-in, out-out, speed ladder:
Stand in front of the speed ladder with your back to it and step backwards, first with two feet on the ladder and then with two feet outside the ladder.