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•Standing at Cone 1, lean and sprint to Cone 3.
•Backpedal to Cone 2. Keep your core set, posture low and weight on the balls of your feet.
•Change direction by driving with your legs and pushing into a full forward sprint toward Cone 4. When sprinting, get your knees up to produce force and punch the ground with the balls of your feet.
•Backpedal to Cone 3.
•Change direction one last time and sprint past Cone 5.
Set up two cones 20 yards apart.
•Lie down on your stomach at Cone 1 with your hands in a push-up position.
•On cue, get up and sprint past the second cone.
•While sprinting, stay low for as long as you can.
•Jog back to the beginning for recovery.
•Perform 6 to 8 reps.
Set up two cones 20 yards apart and a third cone 10 yards past Cone 2.
•Stride out at 75 percent of full speed from Cone 1 to Cone 2.
•Fall to your acceleration angle and push to full speed before passing Cone 3.
•Jog back to the beginning for recovery.
•Perform 6 to 8 reps.
•For variety, the first part can be a shuffle instead of striding out.
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