3x each of the following into a 15 yrd sprint
forward (feet square, not in sprint stance)
right side
left side
backwards over left shoulder
backwards over right shoulder
backwards, three steps forward, plant on right
backwards, three steps forward, plant on left
2x each of the above into a 30 yrd shuttle (15 there, then back)
Conditioning
15 minutes
30 seconds on, 60 off.
This is usual 10 reps with no extra rest, but we would not have made it if we didn't take 2 minutes between sets of 5.
Kind of like the box drill...
Made a 15x15 yrd box, with a cone at a 45 degree angle at the top (LOOK LIKE A HOUSE).
Sprint, change slight direction and sprint, change major direction and sprint, shuffle, shuffle other direction, and you are back.
I made twice around, and then somewhere into the first shuffle on the third time around for each rep.
This was very hard, but felt good. Good to be changing direction like that. I feel like it simulated handler cuts pretty well.
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