"This drill is mainly for rapid foot fire to be able to change direction very fast and in a short time," he says.. "The guys like this one a lot because of the quickness it gives their feet. Obviously, in soccer that's pretty important," explains Beckwith..

To perform the drill, set up six cones 2.5 feet apart, in a straight line. Start to chop your feet as fast as possible and move forward through the cones "snaking" to the left and right of the cones. Try to stay as close as possible to the cones. Focus on keeping your upper body over the middle of the cones, and just use the turning of your hips to move from side to side around the cones. Make sure to continually chop your feet as fast as possible throughout the drill.

After you make it through the first six cones, sprint to the top of another six cones arranged in the same pattern. Move through these additional six cones in the same manner as before.

As your comfort and ability with the drill improves, you can begin to reduce the distance in between the cones. First down to 2 feet, and eventually to as little as 1 foot between cones.