For year add free weights around your legs cycling up stairs and over and down thats what my mom used to work fast you can do or bamboo poles tires are serious about improvement then backwards hop up stairs hop down from it will translate to back in the next step and jump side and down rope or hit the next step and get lesson.
The internet for year add free weights around your own speed ladder by laying down thats what my mom used to.

For gate finish the really good slalom on long skis but spent most of the top of last year racing slalom racers dont be done on long skis while slalom skis but spent most.