Start by facing forward in a staggered stance. On "go," sprint to the opposite cone. At the cone, regain control, stop as quickly as possible and backpedal to the start.
At the start, turn your hips, plant your outside foot and begin side shuffling back to the far cone. When you reach the cone, plant your outside foot again and shuffle back to the starting cone.
Repeat the same sequence using carioca footwork (side step, crossover step, side step, crossover behind). After returning to the cone on the last carioca step, plant and sprint past the last cone.
The whole drill (seven changes) should be completed in 20 seconds or less depending on the age of the athlete. Rest 30-45 seconds and repeat. See how quickly you can change directions, as well as movements.
Greg Gatz is director of strength and conditioning at the University of North Carolina. Visit their Web site at www.tarheelblue.com .
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