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Equipment: 6 cones or field paint

Area: 4´x4´

Directions: Start with feet in the center, jump quickly to a side then back to center. Repeat in clockwise or counterclockwise direction.

Sets/reps: 3x around is one bout. Complete 3-5 bouts.

Modifications: May progress to using one leg.
 

(ABABCBABCDCBACDBA)(see video)

Sets/reps: 3x, done for time

Modifications: May be performed with 1 or 2 feet, pattern may be altered.
 

Sideline hops

Equipment: none (may use field paint)

Area: about 30 ft

Directions: Have feet together and lined up with the sideline. Jump over the line both feet while advancing about the length of your foot. Continue 30' and return.

Sets/reps: 3 x up and back

Modifications: use one or two feet, may jump in a forward or lateral direction.
 

Equipment: 4 cones or field markers

Area: 25 sq yds (5 yd per side)

Directions: Sprint forward to the cone, plant the outside foot then side shuffle to the next cone, plant the outside foot then back pedal to the third cone, plant the outside foot and side shuffle to start position.

Sets/reps: 2x around = 1 rep, 2 x 5-8 reps.

Modifications: Face the same direction throughout each rep, face into the box for each rep (3/4 turn at each corner), carioca instead of side shuffle.
 

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Equipment: 5 field markers

Area: straight 20 yds

Directions: Sprint 5 yards, touch the ground, and sprint back to start position. Repeat to 10, 15, and 20-yd markers.

Sets/reps: 2 x 5-8

Modifications: may sprint-touch-back pedal, shuffle instead of sprint, zigzag the cones.
 

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Equipment: 4 field markers

Area: 10yd x 10yd

Directions: From start position (cone A) sprint forward 10 yards and touch the cone (cone B), then side shuffle 5 yards to the right and touch that cone (C), then side shuffle to the left 10 yards and touch the cone (D), then shuffle right 5 yards and touch cone (B), then back pedal ten yards to start position (A).

Sets/reps: 2 x 5-8