Complete two reps of each progression with a 45 second rest

Set-up

• Set up three cones five yards apart in straight line
• Start in athletic stance at center cone

Progression 1 – sprint, sprint, sprint

• Crossover step right and sprint to right cone
• Touch cone and sprint to left cone
• Touch cone and sprint through center cone
• Perform second rep in opposite direction

Progression 2 – sprint, shuffle, sprint

• Crossover step right and sprint to left cone
• Touch cone and shuffle to left cone
• Touch cone and sprint through center cone
• Perform second rep in opposite direction

Progression 3 – sprint, back peddle, sprint

• Crossover step right and sprint to left cone
• Touch cone and back peddle to left cone
• Touch cone and sprint through center cone
• Perform second rep in opposite direction

Coaching Points

1. Always push off away from the target when changing direction.

2. Make sure your head and shoulders are pointing in the direction you’re running.

3. As you decelerate lower your center of gravity by bending your knees at the turn point.

4. When changing direction, plant your foot underneath your hips and push your center of gravity forward.