Using cones, old t-shirts, or whatever, set up a 12-foot X12-foot box. Throughout the drill, the athlete will face the same way.

From the first cone, sprint forward to the second cone, touch it, shuttle sidways to the third cone, touch it, sprint backwards to the forth cone, touch it, shuttle sideways back to the first cone, touch it.

Continue for the alotted interval – generally 15 seconds – or reps.