Sprinters, runners, dancers, ballplayers, court-sporters, and the like..strive for quiet feet in your daily exercise and in your specific sports. Having quiet feet equates to speed and proper form. The less time your foot is on the ground when moving the more agile you will become.
Incorporate cross training to your DAILY exercise routine. If you are a runner, then play tennis. If you are a sprinter, then go dance. If you are a football player, jump rope, and if your are a basketball player then enroll in a zumba class. Mix it up for the over 600 muscles you have in your body and how they move in different directions.
Get out and get quiet.