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.
Part 2: Sprint tothe 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.
Part 3: Dribble out to the cone and leave the ball. Backpedal to the start line and move over to the other side of the cone line. Sprint to the cone that is even with the ball. Reverse direction, running the same ‘U’ shaped path back to the ball. Advance to the next cone and repeat until you sprint past the last cone.
Focus Points:
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Proper pace.
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Light first touch on the ball.
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Watch your form as you fatigue.