This drill is relatively complex and involves multiple calisthenic movements. The athlete starts at the center T. The athlete goes through the drill performing the specified calisthenics in the video. During the drill the athlete makes quick transitions when changing directions. An example would be not to overshoot the second sprint and transition directly into a backpedal when the athlete reaches the cone. When multiple athletes go through the drill at the same time, the participants should be instructed to stay on the ‘right side of the road’ so that collisions are avoided. Perform the drill going both ways with equal reps.