Who uses them: Joe Thomas, Cleveland Browns All-Pro left tackle
Thomas says: These excite your nervous system, which [improves] your ability to respond quickly. Whenever you exercise at maximal speed and quickness, you're increasing your muscles' ability to react quickly.
Setup: Align five bags in a straight line, each three yards apart. Perform each movement down and back the length of the bags

Movements:
• Moving laterally, step over bags with quick, choppy steps. Make sure you contact the ground with both feet between each bag
• Facing forward down the line of bags, weave through the bags taking quick, choppy steps
• Facing forward down the line of bags, step over the bags with quick, choppy steps. Make sure to contact the ground with both feet between each bag
• Weave laterally, shuffling through the bags without letting feet come together

Sets / Reps / Rest: Perform for 10 minutes with a 30- to 60-second rest between movements
Thomas's tips: Keep weight on inside of feet // Maintain a good base and knee bend // Keep your head and chest up // Avoid too much of a forward lean
Thomas on the shoe: They're probably the lightest performance trainers out there; but they're also durable, and they have real good support for your ankles, so you're not rolling your ankle.