Set up 8-10 cones in straight line three feet apart from each other
Begin on left side of first cone and sprint to just past second cone
Breakdown and shuffle, backpedal and then shuffle again around second cone
Sprint to next cone and repeat at each cone down line
REPS: 2 (Begin on right side of cone on second rep)
REST: 60 seconds
Coaching Point: Keep your hips low during each change of direction. Maintain balance and body control at all times. You shouldn’t feel your body leaning too far back during the backpedal, or too far to the side during the shuffling.
BENEFITS: “You are working explosiveness, foot speed, balance and agility simultaneously. You work explosion when you sprint, side-to-side movement when you shuffle, and balance and agility when you are going backward. The movement around the cone works your body control, which is crucial for movement on the mat.
“In a match, you are forced to move in every direction quickly. This drill helps you develop movement in all directions, especially those in which you are weaker.”