Drill of the Day - "Shuffle Attack, Backpedal Retreat"

For this "Box" drill each cone is set up 10 yards apart, if needed put a smaller disc cone in the middle to represent the 5 yard marker in between each 10 yard distance. The athlete will start in an athletic position outside of cone #1. They face inside the box and when the athletes become more advance you can have them face outside the box. The athlete will begin by shuffling towards cone #2 when they reach the midway point or the disc cone they are going to sprint inside and touch cone #5 and then backpedal to the path between cone #1 and cone #2. Once arriving at cone #2 the athlete will turn in and face the inside of the box and continue shuffling towards cone #3 at the midway point or disc cone sprint to cone #5 and backpedal to the path between cone #2 and cone #3. The athlete will continue that pattern for the entire length of the box until returning to cone #1. I have a diagram and video below. Work Smarter, Work Harder, ENJOY!