Cones `a generous 10 yards apart. Sprint from 1 to 2, shuffle from 2 to 3, backpedal from 3 to 4, shuffle from 4 to 1. Short break, and the repeat. Then switch sides and do the reverse, starting from cone 4.
Start at cone one. Sprint to cone 2, then make a sharp turn and spring forward to cone 4, sharp turn and sprint up to cone 3 and then turn and go back the way you came. Chop your feet hard at each cone and get low on the turns. Go the twice starting at cone 1 and twice starting at cone 4. Take short breaks in between each.
Same pattern as drill 2, but turn by making a drop step. Repeat two times starting at cone 1 and 2 times starting at cone 4.