"This drill's main focus is on enhancing an athlete's ability to accelerate and change direction almost simultaneously," Beck-with says. "The drill has worked really well for our defenders. They can come in and out of their back peddles great now and they can turn and run and everything. It's been a great drill for us."

To perform this drill, set up two rows of cones. Each row is four cones long and each cone within each row is 2 yards apart. The two rows should be parallel to each other and 3 yards apart. The cones should be staggered so that a cone on one side is in between two cones on the other. Start at the bottom cone and shuffle laterally to the first cone of the other row. Keep your hips low and move as quickly as possible. Make a quick efficient cut around the cone and shuffle laterally back to your left to the next cone on the opposite side. Continue this zig-zag pattern until you shuffle around all the cones. As an adaptation to the drill, use a sprint-back peddle combination. Start at the bottom cone and sprint to the bottom cone of the opposite row. Quickly move around this cone and back peddle to the second cone of the first row. You should be facing the same direction throughout the drill, and continually alternating from sprint to back peddle in order to move around the cones.