[See diagram for setup]

• Start in low athletic stance at middle cone, facing hurdles
• Sprint to front left hurdle
• Hop with both feet over hurdle and back; repeat once
• Drop step; sprint back to start
• Immediately sprint to right hurdle
• Hop with both feet over hurdle and back; repeat once
• Sprint through start, then to back left cone
• Fall onto back, then get up to athletic stance without using arms [rock upper body upward]; turn, sprint back to start
• Immediately sprint to back right cone
• Fall onto back, then get up to athletic stance without using arms [rock upper body upward]; turn, sprint back to start

Sets/Reps/Rest: 3x5 reps, 1 minute

Adaptation for Goalies: Face forward entire time, and run laterally back to each cone // Dive at corner cones rather than lie on your back

Coaching Points: Keep hips low // Don’t lock out your knees // Make sharp, quick cuts when sprinting back to middle // When taking your drop step, focus on the ground to simulate the ball coming towards you // Do not hop for height // Sprint the entire time