• Beginning at Cone 1, shuffle to and touch Cone 2
• Turn, sprint back to and touch Cone 1
• Crossover run to and touch Cone 3
• Sprint to and touch Cone 4
• Back peddle to and touch Cone 3
• Sprint through Cone 5
• Return to Cone 1; perform drill facing opposite direction

Reps/Rest: 4/60 seconds
Adaptation: Have a partner tell you what movement to perform as you go through the drill.

Hedrick’s hints
Never perform any movements flat-footed // When shuffling, don’t click your heels or cross your feet // When performing the crossover run, sprint in a straight line while looking ahead // Keep your hips low and head up so you can see the field of play when touching the cones // As soon as you touch a cone, explode into the next movement