Set Up:

Set up a vertical line of cones, five yards away from the starting line and five yards apart.

Description:

Part 1: Dribble out to the cone and leave the ball. Backpedal to the start line and sprint back to the ball. Dribble to the next cone and repeat until you sprint past the last cone. Perform 4 or 5 sets of 6-8 repetitions with 40 seconds rest in between.

Part 2: Sprint to the first cone, turning your body to plant one foot in front of the other as you reach it. Push off and backpedal to the start line. Sprint up and back to all of the cones in the same manner, switching your lead foot as you advance. Perform 4 or 5 sets of 6-8 repetitions with 40 seconds rest in between.

Focus Points:

• Proper pace.
• Light first touch on the ball.
• Watch your form as you fatigue.