"The point of this drill is really to break down the hips, and to make sure that you're not taking too much time on your cut," Beckwith says.. "It's all change of directions, and it's short enough and condensed enough for the guys to really get their feet going. But it's also long enough to get to full speed."

To perform the drill, set up four cones in the shape of square, with each side of the square 5 yards long. Start at the bottom left cone and sprint to the bottom right cone. Plant outside of the cone and sprint as fast as possible across the middle of the square to the top left cone. Cut around the top left cone, and sprint straight ahead to the top right cone. Again, break down and cut around the outside of the cone and sprint across the middle of the square to the bottom left cone where you started the drill. Be sure to focus on quick clean cuts. Do not take a lot of short choppy steps, and be sure to use a strong plant in order to cut and change direction.