• Set up six cones in zigzag pattern
• Place speed ladder 10 yards away
• Sprint to first cone
• Jump laterally over cone 3 times, sprint to next cone and repeat jumps
• Repeat for all 6 cones
• Sprint to speed ladder and perform a given pattern
• Sprint out of ladder and catch a ball
• Rest 60-90 seconds
• Repeat 4-6 times

Coaching Point: Diversify this drill by shuffling, running backwards, jumping on one leg or performing plyo pushups at each cone. Also, vary your foot quickness drills through the ladder and the patterns you run.