Stagger seven cones 5 yards apart, diagonally opposite one another. Crossover and sprint to the first cone, slowing down as you reach the cone before then crossing over and sprinting to the next cone. Repeat up the rest of the cones.
Accelerate by driving your feet down and back, and decelerate by dropping your hips back and down, keeping your feet apart and taking smaller steps.
This practice has no coaching points
This practice has no progressions
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