Step 1

This is the setup of the cones (Red 1-7, Blue 5-7). Red (1) is the starting position, and the runner (D) starts behind it facing Red (3).

Step 2

The runner sprints all the way to Red (3).

Step 3

They chop their feet and re-cut back to Red (2)

Step 4

They chop their feet again to slow down, then change direction and spring to Red (5)

Step 5

Re-cut to Red (4)...

Step 6

Change direction and sprint to Red (7)...

Step 7

Re-cut to Red (6)...

Step 8

Change and sprint to Blue (7)...

Step 9

Re-cut to Blue (6)...

Step 10

Finish by running through Blue (5). Remember to make all cuts straight and at max sprinting speed. USE THE CHOP STEP TO CHANGE SPEED AND DIRECTION INSTEAD OF PLANTING YOUR FOOT. This will help avoid additional stress to your leg joints and potential injuries.