The focus of this drill is to build quickness, short area speed, and agility in change of direction

Set Up

  • Set up four cones in a star pattern. Cones should be 3 yards apart.
Starting position


1. Spring forward to the midpoint of the cones

Forward Run

2. Shift into a lateral slide, going to the right cone, across to the left cone, then back to center

Lateral Slide

3. Spring forward to the last cone, plant, and return to the first cone in a backpedal

Forward Run Foot

4. Touching all four cones once is one repetition.

Coaching Tips

  •  Stay on the front part of the foot.
  • Push the hips, use quick feet
  • Use short, quick movements