Starting Position

  • Athletic base position, standing behind cone with second cone 4 yards away


  • From base position, shuffle back and forth between cones 3-4 yards apart without pausing for prescribed number of round trips.

Coaching Keys

  • Keep knees behind toes and tension in glutes
  • Do not let feet come together
  • Keep back flat
  • Minimize the amount of time you are stopped at each change of direction
  • Ex. 2x(4x4yd ea) = 2 sets of (4 times shuffling back and forth 4 yards)

You Should Feel It

  • Working the entire body