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 offset by 2 yards for an even split.
Pattern: Start at the first cone in the row of 4. Sprint forward to the cone, shuffle across to the next cone then crossover or backpedal around the back cones. 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.