Starting at the bottom left cone, sprint to the top left cone Chop stop and sprint to the bottom right cone Chop stop and sprint to the top right cone Chop stop and sprint to the bottom left cone Drop step and sprint through the bottom right cone to finish (repeat drill starting at the opposite cone, you should be completing 2x4 starting at the bottom right and 2x4 starting at the bottom left = 16 total) 1min rest between each set
Chop stops with rapid feet, planting on outside leg to explode inwards Drop step should be a quick swing of the hips and exploding forward Aim is to avoid taking steps backward before you turn and sprint, you want to stop on a dime and then take off always moving positively to the next cone
This practice has no coaching points
This practice has no progressions
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