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Down and Back
Place two cones about 12-15 feet apart. Start by standing behind one cone as you face the other. As quickly as possible, sprint to the second cone.
Once you’ve reached the second cone, quickly backpedal, returning to starting position. Continue moving as quickly as possible between cones.
Criss-Cross Walking Planks
Begin at the end of a line of agility cones in a plank position with body perpendicular to cones and both hands positioned outside of first cone. Each cone should be spaced about 1 foot from the next. With core engaged, move laterally, stepping out with right foot while crossing left arm in front of right arm to position right hand in between first and second cone.
Travel down length of row by stepping left foot in toward right foot while simultaneously uncrossing arms, moving right hand in between second and third cone, keeping hips and shoulders as squared to floor as possible throughout the movement. Continue this pattern down the length of the row and reverse the movement, traveling back down the length of row to starting position for one complete set.