This drill is all about explosive power and sharp change of direction. You load on your weak foot, ski jump to your strong foot, and explode to the first cone — firing every muscle in your body with precision. From there, you hit a sharp turn right to the second cone, then snap left to the final cone, demanding balance, control, and speed at every angle.

It’s a full-body workout for your feet, hips, and brain, training you to transition quickly, accelerate under pressure, and stay razor-sharp through every twist. Fast feet, clean turns, relentless execution — this is how you turn controlled chaos into a weapon on the field.

Drill Set Up:

• Begin by forming a box with the corners 1 step apart from each other.

• Walk 8 steps from the edge of the box and place down the 1st cone.

• Turn right at an angle, walk 4 steps and place down the 2nd cone.

• Turn left at an angle, walk 2 steps and set down the last cone.

Drill Directions:

• Start at the top of the box with your strong foot on the edge.

• Load your arms and balance on your weak foot, performing a ski jump to the other end of the box.

• Explode off your foot and sprint to the 1st cone.

• Quickly turn to the 2nd cone.

• Finally, sprint through the 3rd cone.

• Rest for 10 seconds and switch your stance, with your weak foot on the edge and loading onto your strong foot.

• Rest for 15 seconds.

• Perform a total of 6 sets.