1. Side Shuffle Back Pedal Sprint Start Side Shuffle
Drill #1 - Four Cone Square Drill:
The athlete begins by back pedaling from the first cone to the second, side shuffling from th4 second cone to the third, sprinting forward from the third to the fourth, and then side shuffling from the fourth cone back past the first. This multi-directional drill involves twenty four yards of movement and is detailed below:
Variations:
Diagonal run - slide - back diagonal crossover, slide.
Back - carioca - forward - carioca.
Back - forward diagonal - back.
Forward - back diagonal - forward.
360 degree turn around each cone.
Starting on stomach/back.
Disqualifications:
Knocking down cone.
Performing wrong skill.
Switching skills too soon.
Starting early.
Side Shuffle
Back Pedal
Sprint
Start
Side Shuffle

2. Sprint Start Sprint Sprint Backpedal
Drill #2 - Three Cone Wheel Drill:
The athlete begins by running to the first cone and then wheeling around it on the right hand, then sprints to the second cone and wheels around it on the left hand, then sprints forward to the five yard mark, and finishes by backpedaling across the starting line. This drill involves about 25 yards of movement and is detailed below:
Variations:
Going opposite direction.
Starting on stomach/back.
Reacting to start of partner.
Disqualifications:
Knocking down cone.
Failure to put hand down.
Failure to touch line.
Sprint
Start
Sprint
Sprint
Backpedal

3. Start Drill #3 - Short Shuttle (NFL Shuttle):
This drill improves your ability to change directions laterally.
Procedure:
Measure off ten yards on your conditioning field.
Place two markers ten yards apart.
The athlete starts in a three-point stance in the middle of the two markers (five yards from each marker).
The athlete begins by staying low and sprinting to his right five yards and touching the marker with the right hand. After touching the marker the athlete changes direction sprinting ten yards to the opposite marker. After touching the second marker the athlete again changes direction returning thru the starting line.
It is important to face the same direction on the turns. This helps you to be able to change direction off of both legs.
Start

4. Start Drill #4 – The L Drill: 3 1 2 Procedure:
Measure off five yards on your conditioning field in the shape of an L.
Place three markers at the beginning, end and in the bend of the L each 5 yards apart.
The athlete starts in a three-point stance at the top of the L.
The athlete begins by staying low and sprinting five yards and touching the marker with the right hand. After touching the marker the athlete changes direction sprinting back to the top of the L 5 yards. After touching the top marker the athlete again changes direction around the bend in the L and cuts inside the L and breaks around the bottom marker of the L. Once getting around the bottom marker the athlete sprints around the outside of the bend marker and past the marker at the top of the L.
Start 3 1 2

5. Start Drill #5 – 60 Yard Drill: 1 2 3 4 5 6
This drill improves your ability to change directions laterally.
Procedure:
Measure off twenty yards on your conditioning field.
Place four markers five yards apart.
The athlete starts in a three-point stance at the first marker.
The athlete begins by staying low and sprinting five yards and touching the second marker with the right hand. After touching the marker the athlete changes direction sprinting back five yards to the first marker. After touching the second marker the athlete again changes direction returning thru the second marker to the third marker. After touching the third marker the athlete again changes direction returning to the first marker. After touching the first marker the athlete changes direction and sprints to the fourth marker. After touching the fourth marker the athlete changes direction and sprints past the first marker.
It is important to face the same direction on the turns. This helps you to be able to change direction off of both legs.
Start 1 2 3 4 5 6

6. Start Finish Sprint Backpedal Sprint Sprint Backpedal Backpedal
Drill #6 – Off Set Weave: Procedure:
Start by sprinting to the first cone.
With a quick change of direction, begin back pedaling to the next cone (and repeat)..
Concentrate on accelerating out of the corners.
It is important to face the same direction on the turns. This helps you to be able to change direction off of both legs.
Sprint
Backpedal
Sprint
Sprint
Backpedal
Backpedal
5 yards
Start
Finish
5 yards
5 yards
5 yards

7. Drill #7 – Z Drill: 1. Set cones up in a square formation each five yards apart.
2. Start by sprinting to the first cone at full speed.
3. Then make a hard, sharp cut and sprint to the next cone, and then again to the last cone.
4. Make sure to stay low and get your body “square” to the direction that you are running as quick as possible.
5. Variations of this drill can be don by incorporating back pedals, side shuffles, etc.
Start

8. Start Backpedal Sprint Shuffle Shuffle Drill #8 – Figure 8 Drill:
Place two markers five yards apart
The athlete will face one direction at all times (keep shoulders square to this point) and shuffle a through a figure 8 pattern
Key is to keep hips low and keep feet moving.
Start
Backpedal
Sprint
Shuffle
Shuffle