Some agility work and some interval work. If you’re serious about your Speed, Agility, and Quickness Training you need to pick up the book “Training for Speed, Agility, and Quickness” by Lee E Brown and Vance A Ferrigno. I’ve been using this book for over two years now and it has been huge in my programming and personal training.
Focus today on those chopping steps going into the turn and short chop steps around the cone. Keep those arms moving as well. Run one interaction in each direction slick and then throw your plates on just to see how changing the center of gravity changes your movements. If you’re a fire fighter then throw your tank on without a vest.