Set cones up at a right angle, 5 yards apart. This should form a right triangle. Start at a far cone. Sprint the 5 yards to the cone and touch the line while facing the cone. Plant and sprint back to the starting cone and touch the line while facing the cone. Plant and run back to the second cone, this time rounding it at the 90* angle heading towards the far cone. Weave to the inside of the third cone and run around it back towards the second cone. Round this cone and sprint through the starting line. This drill is really two phases. The first phase is down and back five yards staying low on the change of direction. The second phase is a sprint around the cones. Include positional variations into the first phase. These are backpedaling and shuffling.
Set up 5 cones in a X 5 yards apart from the middle cone. Start at the lower left cone, sprint to the middle touching the cone with your right hand. Sprint to the next cone in a clockwise direction touching the cone with your left hand. Then sprint back to the middle cone touching with your right hand. Sprint to the next cone in a clockwise direction touching with your left hand. Sprint back to the middle touching the cone with your right hand. Then sprint to the next cone in a clockwise direction touching with your left hand. Sprint back to the middle touching the cone with your right hand. Then sprint through the next cone where you started. Next time through start in opposite direction.
Set up 4 cones in a square 5 yards apart. Start in the lower right cone, sprinting around the upper right cone, back down around the lower left cone, up and around the upper left cone finishing through were you started. Keep your hips and shoulders down going around the cones. Next time through start in opposite direction.
Set up 4 cones in a letter T all 5 yards apart. Start at the bottom of the T. Sprint to and touch the cone straight ahead. Shuffle to and touching the cone to the right, then shuffle 10 yard to and touch the cone to the left. Shuffle 5 yards back to and touch the middle cone. Backpedal to start. Keep your hips down and step replace with feet during shuffle. Next time through go left first then right.
Set up 2 cones 10 yards apart with a third cone in the middle, 5 yards from each. Straddle the middle line and start in a three point stance with one hand on the ground. Run 5 yards to your right and touch the cone with your right hand. Plant and run back 10 yards and touch the far line with your left hand. Plant and sprint back through the middle. Next time through, start in the opposite direction. Concentrate on staying low on the change of directions. Break your feet down with your weight underneath you and explode out. You will be tested on this drill on your return to campus in late August.