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National Academy of Sports Medicine answeredQuickness is simply the ability to react to a stimulus and change body positions during functional activities as fast as possible. Therefore, quickness training is a type of exercise training that focuses on improving the body's ability to react to a stimulus and adjust position accordingly as fast as possible. Quickness training usually incorporates exercises such as speed ladder drills in which the exerciser has to complete different movement patterns or foot patterns fast as possible through a speed ladder placed on a solid surface. An example of a fairly simple quickness training exercise using a speed ladder would be speed ladder: 2-ins. Here is how to do it: run straight through a speed ladder at the fastest pace you can control, placing two feet in each box. Pump your arms, keep your chest up, and land on the balls of your feet as you run through the ladder without touching the rungs.