Equipment: 2 cones
Set Up: This drill can be run anywhere. If indoors, it is baseline to baseline on a 94' court; otherwise the cones are 31 yards apart.
Pattern: Sprint 4 times (2 round trips) from cone to cone. Run in 24 seconds and rest 48 seconds — a 1:2 work relief ratio.
Coaching Q: It's a sprint, but for most athletes is not a full-out sprint. The time doesn't change; at 24 seconds the rest interval begins even if the athlete has not finished. Designed for high school and older.