1 - Set up 4 cones in a T-shape: place cone A at the start, cone B 10 yards ahead, cone C 5 yards to the left of cone B, and cone D 5 yards to the right of cone B.
2 - Start in an athletic stance at cone A, feet shoulder-width apart, knees slightly bent, weight on the balls of your feet.
3 - Sprint forward as fast as possible from cone A to cone B and touch the base of cone B with your right hand.
4 - Shuffle laterally to the left from cone B to cone C and touch the base of cone C with your left hand.
5 - Shuffle laterally to the right all the way from cone C past cone B to cone D and touch the base of cone D with your right hand.
6 - Shuffle laterally back to the left from cone D to cone B and touch the base of cone B with your left hand.
7 - Backpedal as fast as possible from cone B back to cone A to complete the drill. Record your time for performance tracking.
