Run Shuffle Shuffle Run

Equipment: 3 cones.

Set Up: The 3 cones are five and four yards apart from each other for a total of 9 yards.

Pattern: It is a straight line drill. The athlete runs to the first cone, turns to shuffle to the next cone, hits the brakes shuffles and then turns and runs to the finish: run, shuffle, shuffle, run.  

Description: The five-yard section is always run and the four-yard section always shuffle.  

Coaching Q: Instruct the athletes to "fly" into the turns from run to shuffle and vice versa. Avoid a mechanical, rigid turn.