Step by step instructions
Place the agility ladder in knee-deep water. If you don't have a ladder, just stand in water that hits four inches below your knees (about halfway up your shins). If you're looking for more of a challenge, aim for a water level three inches above the knee.
Perform high stepping sprints while pumping arms for 30 to 90 seconds. Your goal is to get your feet out of the water. You don't only have to move forward—try high-stepping backwards too!