To improve your ability to change from one skill to another, which is what agility is, let us will let you use plyometrics to create a variety of stimulus with runs and slides from jumps. Start with just straight ahead tuck jumps to a sprint. Use just a simple 10-yard distance. Start by tucking to a sprint.
Now let us do it backwards. Although tuck jumps backwards and then back pedal.
We can do this either 2-foot jumps or 1-foot hops. I prefer to do more hops than jumps because I would like overload one leg at a time to make sure each side of the body understands how explosively I want it to work and also helps the agility and body control.
Let us do lateral slides form a 1-foot hop.
We can do this over obstacles or do it free. 1-foot hop to sprint.
Remember to mix your skills, be creative. Let us do a lateral hop, slide, crossover, and sprint.