Build Agility and Conditioning With the M-Drill

Tired of hearing your coach tell you to "hit the pavement and go for a run"? Try a high-effort sprint program. This type of training forces you to work as hard as you can during each rep. Go through this sequence and remind yourself that if you give 100% on each rep, you get 100% in return. Compete with your teammates to keep the energy level high.

Set Up: Place five cones 10 yards apart in an M pattern, with one in the middle

Guidelines

• Focus on footwork, body position, acceleration and deceleration mechanics
• Remember to have fun
• Put ten minutes on the clock and feel free to add variety to the session
• Try adding a Push-Up, a few Sit-Ups or some Lunges at each cone.

M-Drill Version One

• Start at a back cone
• Sprint forward to cone directly in front
• Turn and sprint to center cone
• Turn and sprint diagonally to opposite front cone
• Turn and sprint to remaining cone

M-Drill Version Two

• Start at a back cone
• Sprint forward to cone directly in front
• Backpedal to center cone
• Sprint diagonally to opposite front cone
• Backpedal to remaining cone

M-Drill Version Three

• Start at a back cone
• Shuffle to cone directly in front
• Without stopping, shuffle to center cone
• Shuffle to opposite front cone
• Shuffle to remaining cone