—Warm Up Thoroughly—

To start the drill, place each cone 5 yards apart. 

5 Yard Drill – Sprint full speed 5 yds and back for 30 seconds, your foot never misses a line  – rest 30 seconds –

Carioca full speed 5 yds and back for 30 seconds, your foot never misses a line – rest 30 seconds –

Shuffle full speed 5 yards and back for 30 seconds, your foot never misses a line  – rest 30 seconds –

Backpedal full speed 5 yards and back for 30 seconds, your foot never missing a line – rest 30 seconds –

– 1 minute rest –

Short Shuffle – Start in the middle of a 10 yard distance, knees bent and back straight. Push off with the dominant leg in the opposite direction for 5 yards and shuffle with the same posture, never turning your head right or left. Reverse and go 10 yards in the opposite direction, always stepping on or over each line. Reverse direction ending the drill at the starting point.

4 full speed shuffles with exactly 30 seconds rest  between each

– 1 minute rest –

Star Drill- Each cone is 5 yards apart. Start in the middle and touch each cone returning to and touching the middle cone each event.  Complete 4 drills with 30 seconds rest between drills.

– 1 minute rest –

L Drill – Three cones are in a L-shape, 5 yards apart. From the starting line, sprint 5 yards to the first cone. Turn and run around the second cone, weave around the third cone, which is the high point of the L, change directions and run back around the second cone and finish.

4 drills, 2 right and 2 left with 30 seconds rest between drills

– 1 minute rest –

4 Corner Drill- Sprint 5 yards, shuffle 5 yards, backpedal 5 yards, sprint 5 yards around the square –  4 drills with 30 seconds rest between drills

 – 1 minute rest –

Long Shuttle – From the starting line, run 5 yards and back, then 10 yards and back, then 15 yards and back.  Bend down and touch the line at each 5-, 10- and 15-yard interval, for a total of six touches.

4 shuttles with 40 seconds rest between each

-1 minute rest –

5 Yard Bear Crawl To Push Up – Bear crawl 5 yards and do a push up.  Return 5 yards bear crawling and do a push up. Continue this drill for 30 seconds.  Rest 30 seconds before beginning again.  Do  4 Drills

-1 minute rest-

100 Yard Down-Up – Sprint for 100 yards and do a down up every 5 yards.  1 Drill