Starting Position: Set up four cones in a T shape with 3 cones across the top of the T and one cone making the base of the T. Begin in a three-point stance at the base of the T with the hips and knees bent, right foot back, left foot forward. The right hand should be placed on the ground and the left arm reaching back behind you (the forward motion of the back arm driving forward helps with acceleration).
Drive the left arm forward and the right arm back while picking up the right leg and driving the left leg in to the ground. Generate rapid acceleration by pushing off against the ground and extending through the ankle, knee and hip joints (triple extension).
Continue with a rapid forward run focusing on maintaining explosive arm drive combined with explosive leg drive creating triple extension.
When approaching the center cone, drop your weight back into the hips (bending at the hips) Keep the torso tall and straight. Your feet will move in front of your body slightly to slow down your forward momentum. Touch the cone with your left hand. Keep your knees and hips bent in an athletic ready position and low enough to allow an explosive hip drive to move laterally to the next cone.
Plant the right foot into the ground as you pick up the left foot to move to the left. When the right foot is pushing off the ground and the left foot is in the air to begin the movement to the left side, the left arm should be reaching back and the right arm forward.
Pushing off the right foot, shuffle to the left toward the cone (placed about 5 yards to the left of the center cone). Feet should remain parallel to one another and your body should stay in the low the athletic ready position with your weight back into your hips during the lateral shuffling motion.
At the left cone reach down with your left hand to touch the cone (this reach will ensure that you drop back into your hips); once you have touched the cone, drive the left foot into the ground and pick up the right foot to begin the lateral shuffling movement back to the right.
Stay in the athletic ready position with your weight back into your hips, your chest lifted and straight spine and as you are shuffling to the right. Continue shuffling to the right, past the center cone, all the way to the right cone (the right cone should be 5 yards from the center cone).
At the right cone reach down with the right hand to touch the cone, then drive the right foot into the ground and pick up the left foot in order to laterally shuffle back to the center cone. At the center cone, drop back into the athletic ready position with the hips flexed and spine straight and tall and push the legs forward to move backward in a backpedaling motion to return to the original starting cone.
Exercise Variation: Have a partner or coach stand at the center cone and provide either verbal or visual instructions on which way to shuffle: either point to the left to have the athlete/client shuffle to the left, or provide a verbal cue of left to have the client/athlete move to the left.
Focus on staying low with a straight spine and flexed hips, this will ensure the ability to maintain balance and control through the entire drill. The center cone should be approx. 10 yards from the initial starting cone, each side cone should be 5 yards from the center cone; the total distance of the drill should cover 40 yards; but the distance between the cones can be adjusted to make the drill more (longer distances) or less (shorter distances) challenging.