Place four flags or cones about 15-20 yards apart in linear fashion
Begin at one end of flags while partner starts at opposite end
Sprint around first flag and finish back at starting point, at which time your partner repeats same run at other end
As he finishes, immediately sprint around first flag again, circle back around starting flag, sprint and circle around second flag and finish by sprinting to original starting point. Your partner simultaneously performs same run on opposite side.
BENEFITS: "The flags simulate running around an opponent to avoid contact. This drill trains a player to avoid contact by squeezing through small spaces, because it forces him to lower his center of gravity and close his joints as he circles around the flag as quickly as possible."