Set cones #1,3,4 and #5, 10 yards from cone #2 in the form of a star. Rogers Athletic 6” cones are best for this drill. Each drill is done for 90 seconds as fast as possible with 90 seconds rest between runs. During each drill you must run past or step over the cone, but must not touch it or an additional drill is added to the end of the 10 runs.
Drill #1 Sprint
Start at cone #2 sprint full speed 10 yards past cone #1, return past cone #2. Run past cone #3, back past cone #2, continue in the same manner racing to cone # 4 and back in the same manner to #5. Continue sprinting in this star fashion 212, 232, 242, 252 for 90 seconds.
– Rest 90 seconds –
Drill #2 Lateral Shuffle
Starting at cone #2 run lateral shuffling in the same star fashion passing each cone 212, 232, 242, 252 for 90 seconds.
– Rest 90 seconds –
Drill #3 Carioca
Starting at cone #2 run carioca-ing in the same star fashion passing each cone 212, 232, 242, 252 for 90 seconds.
– Rest 90 seconds –
Drill #5 Backpedal
Starting at cone #2 backpedal in the same star fashion passing each cone 212, 232, 242, 252 for 90 seconds.
– Rest 90 seconds –
Rogers Athletic 6” Cone
Drill #6 Sprint Shuffle
Start at cone #2 sprint full speed 10 yards past cone #1, return past cone #2 doing a lateral shuffle, sprint past cone #3, shuffling back past cone #2 and continue sprinting with a shuffle return in a star fashion 212, 232, 242, 252 for 90 seconds.
– Rest 90 seconds –
Drill #7 Sprint Carioca
Start at cone #2 sprint full speed 10 yards past cone #1, return past cone #2 carioca-ing, sprint past cone #3, carioca back past cone #2 and continue sprinting with carioca-ing in a star fashion 212, 232, 242, 252 for 90 seconds.
– Rest 90 seconds –
Drill #8 Sprint Backpedal
Start at cone #2 sprint full speed 10 yards past cone #1, return past cone #2 backpedaling and continue sprinting with a backpedal return cone to cone in a star fashion 212, 232, 242, 252 for 90 seconds.
– Rest 90 seconds –
Drill #9 Sprint, Shuffle, Carioca, Backpedal
Start at cone #2 sprint full speed 10 yards past cone #1, return past cone #2 sprinting, lateral shuffle full speed 10 yards past cone #3, return past cone #2 shuffling, carioca full speed to cone #4 and carioca back, backpedal full speed to cone #5 and backpedal back. Continue this drill 212, 232, 242, 252 in this fashion for 90 seconds.
– Rest 90 seconds –
Drill #10 Sprint
Start at cone #2 sprint full speed 10 yards past cone #1, return past cone #2, run past cone #3, back past cone #2, continue in the same manner racing to cone #4 and back in the same manner to #5. Continue sprinting in this star fashion 212, 232, 242, 252 for 90 seconds.
– Rest 90 seconds –
