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- 1). Stand in a ready position on the middle mark. Bend your knees, lower your hips, and make sure your shoulders are facing forward
- 2). On the timer's "go" command, turn to your right and sprint to the mark five yards away.
- 3). As you approach the mark, decelerate, lower your hips toward the ground and touch the mark with your right foot.
- 4). Turn to your left, keeping your shoulders forward, and immediately sprint back toward your starting point.
- 5). Sprint past the starting point to the third mark, which is 10 yards away from the mark at which you made your turn.
- 6). As you approach the third mark, decelerate, lower your hips toward the ground and touch the mark with your left foot.
- 7). Turn to your right, keeping your shoulders forward, and immediately sprint back toward your starting point.
- 8). Accelerate as best you can and sprint through the starting point to finish the drill.
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