W-Drill

1. 1 - Set up 5 cones in a W-shaped zigzag pattern, spacing each cone about 5–10 yards apart depending on the desired difficulty.
2. 2 - Start in an athletic stance at the first outside cone with your knees slightly bent, chest up, and weight on the balls of your feet.
3. 3 - Sprint diagonally forward to the next cone, then lower your hips and plant your outside foot to change direction under control.
4. 4 - Backpedal diagonally to the next cone while keeping your chest up, hips low, and eyes forward.
5. 5 - Continue alternating between forward sprints and backpedals through the W pattern, making sharp but controlled cuts at each cone.
6. 6 - Maintain quick footwork, strong arm drive, and stable body positioning throughout the drill.
7. 7 - Finish past the final cone, then walk back to the start and repeat for the desired number of reps or timed rounds.