1 - Set up three markers (cones or lines) in a straight line, with the middle marker as the starting point and the two outer markers placed 5 yards to each side.
2 - Start in a two-point athletic stance at the middle marker, feet shoulder-width apart, knees slightly bent, and hips lowered.
3 - On your signal, sprint 5 yards to the right, touching the ground at the right marker with your right hand.
4 - Immediately change direction and sprint 10 yards to the left, touching the ground at the left marker with your left hand.
5 - Drive hard off your left foot and sprint the final 5 yards back through the middle marker to finish the drill.
6 - Focus on staying low during direction changes, driving powerfully off the outside foot, and maintaining short choppy steps as you approach each marker.
7 - Record your time and repeat the drill, alternating the initial direction each rep to train both sides equally.
