• Sprint five yards to first cone; breakdown and backpedal to start
• Plant at start and spring 10 yards to second cone
• Breakdown and backpedal to start
• Plant at start and sprint five yards to first cone; breakdown and backpedal to start

The Yankee Way: "This isn't the normal pro agility drill where you move laterally. You sprint to the cone, stop and head back to the start like you are going back on a fly ball. It's not a true backpedal, because there is the hip turn and crossover you use to get a ball. Start and stop powerfully without any wasted movement-like hops or stutter steps."

What it does: "This improves your muscle memory and works your ability to stop, start and change direction with power. It also improves efficiency of movement by eliminating the need to take extra steps."

Reps/Rest: 2 reps/45-60 seconds recovery