Change of Speed and Direction

You will need about ten cones for this drill. Set up five cones ten yards apart in a line. Then place two cones even with the third cone, one left one right ten yards away from the line. It will look like a cross when set up.

First, run from the first cone to the last cone (50yds). Second, run from the last cone to the far left cone and back to the third cone in line. Third, from the third cone run back to the start.
That is one rep, do it to both sides and that will be one set.

Do 5 sets at a full sprint with a 30 second rest in between reps. Depending on age determine the distance between cones and the speed at the sprint intervals.
If you map out the runs a complete set will look like an arrow. This was done at the end of practice. To make it fun split into teams and race on both sides.

This will work fast twitch muscles and strengthen quads, calves and ankles for fast changes in direction as well as strengthening the abs and oblique’s. Sit ups or crunches need not to be performed on the same day as this drill is done to prevent injury of core fatigue and bad breathing.