Equipment: 7 cones
Set Up: 4 yards between each cone. 3 in a line on one side, 4 in a line on the other side. The two lines should be off-set by 2 yards for an even split.
Pattern: Start at the first cone in the row of 4. Sprint forward to the cone, keeping the forward cone in front of you, crossover back around the back cone. Repeat each direction.
Coaching Q: Be sure the athlete stops with the cone in front going forward and goes around the cone when going backwards. Look down and back to find the cone quicker when going back.