Hot 250

Equipment: 2 cones.

Set Up: The 2 cones are five yards apart from each other.

Pattern: The athlete is in a 2 point stance facing forward. The drill always starts by running forward to the next cone. 

1. Sprint + Backpedal


2. Sprint + Shuffle (Left)


3. Sprint + Shuffle (Right)


4. Sprint + Crossover (Left)


5. Sprint + Crossover (Right)

Description: Repeat this pattern 5 times with a 2:1 drill:rest ratio. So, rest twice as long as it takes to perform the drill the first time. Group athletes in 3s and rotate through for rest. 2 athletes rest and 1 runs. Each athlete gets 2:1 rest ratio.