Setup: Place three cones in a triangle, all five yards apart, in two locations. Number both sets of cones 1 through 3.

Drill: Using one of the movements below, race a teammate through the following pattern, you beginning at one set of cones and your teammate at the other.
• Start at Cone 1
• Move to Cone 2
• Move to Cone 3
• Move back to Cone 1
Loser performs 10 to 20 pushups

Movements: Diagonal Sprint, Shuffle, Backpedal, Carioca

Adaptation 1: Vary movements from cone to cone. For example, quick shuffle from Cone 1 to Cone 2; diagonal sprint from Cone 2 to Cone 3; backpedal from Cone 3 to Cone 1.
Adaptation 2: Set cones up five yards apart in a straight line, or move cones closer together
Adaptation 3: Perform drill alone, jotting down your time after each rep. Strive to beat it each workout.
Sets: 2-4
Benefits: Changing footwork from cone to cone mimics the quick change-of-direction movements required to move fluidly from offensive to defensive positions in a game.

Coaching Corner
Stay low // Keep shoulders over toes, and chest, eyes and head up // Maintain body control // Bend knees, not waist, which keeps legs straight and slows you down // Focus on moving fast through drill, not worrying about cones