• Set up seven cones in zigzag pattern (see diagram)
• Perform 2 sets of 8 to 10 of the following patterns
• Sprint for all
• Sprint to backpedal
• Sprint to shuffle
• Shuffle for all
• Shuffle facing opposite direction
• Shuffle to backpedal
• Sprint to carioca
• Carioca for all
• Shuffle to carioca
• Backpedal to carioca
• Rest 60-90 seconds between patterns