Place 4 cones in the shape of a box, each with 10 yards distance in between them. Place one cone in the middle of the box. Stand in an athletic position at the middle cone. Sprint in a diagonal direction to the top corner of the box. Back pedal to the adjacent bottom corner of the box. Change direction and sprint in a diagonal pattern to the opposite top corner of the box. Back pedal to the adjacent bottom corner of the box. Quickly sprint straight ahead through the top corner of the box.
Perform for 30s. for power endurance goals & 10s. max power goals. Rest is to be determined by goal.