Equipment: 4 cones
Set Up: Take three cones and set them up in a straight line, five yards apart from each other just like the Pro Agility. Add one cone 3 yards off of the center cone, which is where you will start.
Pattern: Get in a two-point stance and react when you hear the command. Whenever you hear “back”, back pedal to the original cone and be prepared to change direction at the next command. Alternate with your partner each time to allow for just enough rest so you can train at high speed.
Description: 1-2-3 back is a reaction drill focused on change of direction and the ability to process information into quick footwork and decision-making. This requires a coach or training partner to call out 6-8 commands in random order.