"This is a drill I really like to use with the guys. It works on their lateral movement very well," Beckwith says.

To perform this drill, set up four cones in the shape of a letter T. The top part of the T should be 10 yards across with cones at each end and one cone at the 5-yard mark at the midpoint. The fourth cone should form the bottom link of the T, 5 yards below the midpoint cone of the top part.

Start at the bottom of the T and sprint directly to the midpoint cone. Shuffle laterally to your left or right until you can touch the cone at one end of the T. Then shuffle back across the top of the T until you reach the opposite end of the T. Finally, shuffle back to the midpoint, turn around, and sprint back to the starting spot.

As an adaptation to the drill, you can perform a carioca across the top of the T rather than shuffling. Again, the drill ends with a turn around the midpoint, and a sprint through the finish.