• Begin in athletic stance at Cone 1
• Sprint to Cone 2
• Decelerate, plant and sprint to Cone 3
• Repeat to Cone 4, then back to Cone 1
• Repeat to Cones 5, 6, 7 and 8, then sprint through Cone 5
• Perform second set in opposite direction

Sets/Rest: 2/90 seconds - 2 minutes

Adaptation: Extend the distance of the outside cones to incorporate a conditioning component

Coaching Points: Don’t jog through the drill; perform it at full speed // Make sure you cut at a 90-degree angle when changing direction // Once you get to the outside box, focus on finishing strong // Keep head up and feet under hips when decelerating