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Rectangle Drill

Body Position: 

This drill follows a simple movement pattern in the shape of a rectangle. The traditional combination of calisthenics includes a sprint, backpedal, shuffle, and carioca. Other combinations may be used as applicable. Make sure to perform equal reps starting from the left and right corner on one side of the rectangle to implement symmetrical training of the lateral movements. The athlete performs the drill tight to the outside perimeter of the cones.

Positions: 
Setup
Sprint forward
Sprint forward
push off with outside foot at 1st cone and slide towards next cone.
Push off the outside foot and start backpedalling
Once at the cone push off with the outside foot
Slide towards starting cone.