Sprint to the cone on left, go round and run backwards to starting cone, sprint to cone on right, go round and run backwards to starting cone, now sprint forwards to last cone. Place left and right cones 2 to 3 metres away from start cone and last cone 5 to 10 metres from start cone. Place cones 2 to 5 metres apart, with 10 metres to the last cone. 6 runs (2 x 50%, 2 x 75%, 2 x 100%) with a walk recovery back to start. 2 sets of 6 runs.
This practice has no coaching points
This practice has no progressions
in more ways than one
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