• Line up three cones in a straight line five yards apart
• Start to left of first cone, sprint to right of middle cone
• Loop around middle cone, sprint to left of first cone
• Repeat pattern to the far cone
• Repeat pattern twice to complete one rep

When approaching and rounding each cone, make sure to drop the hips and lower your center of gravity while breaking down. Minimize a decrease in speed during change of direction.

Perform 2 reps starting to the left and 2 reps starting to the right of the first cone. Take a 45-to 60-second rest between reps.