The aim of this drill is to test your quickfire movement, how quickly you can react to changes in direction. Start on the black cones, going in and out, then its quick feet through the orange cones which are acting as an agility ladder, before hitting the in and outs again on the white cones, then sprinting through the yellow gate at the end.
A variation of this drill can be quick feet through the white/black cones, then the in and outs through the orange in the middle, but still keeping the sprint at the end.
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