• Place five cones in semi-circle and one cone in center
• Stand at center cone with semi-circle to left; partner stands outside semi-circle
• As partner tosses football to first cone, step toward cone with left leg and catch ball
• Toss ball back; step back to center cone
• Repeat continuously for all five cones
• Perform to opposite side, stepping with right leg

Sets/Recovery: 2 sets each side/ 45 seconds rest

Gillett: This helps improve the efficiency of his first step. In baseball, a lot of movement is from a stationary position. After throwing a pitch, he waits, then has to react. Whether he steps with his right or left foot, at some point he has to slow down. This teaches acceleration and deceleration.