Setup: 5 cones set at 0, 3, 5, 7, and 9 yards.
Movement: Stand facing the starting cone. The athlete moves backwards and forwards the entire drill.
Execution: Backpedal to the first cone, stopping on one leg with the feet staggered and knees bent. Accelerate forward to the start cone, stopping with the same foot forward, knees bent. Repeat until all of the cones have been accounted for.
Coaching points: Squat when you stop. Do not reach back or forward when stopping, as that causes slipping and/or a bad change of direction posture. Take 1-2 minutes and repeat using the other leg as the brake and accelerator.
