Exercise 1: Speed Shuffle Set up two cones five yards apart from each other. Shuffle side to side between the two cones three times in each direction as fast as you can. Take a 2-minute break and repeat six times. Exercise 2: Hurdle Jump to Sprint Jump over three 18-inch hurdles and sprint 10 yards. Cut to either the left or right and run another five yards. Take a two minute break and repeat four times. Change the direction you cut each time. Exercise 3: L-Drill Set up three cones in an L-shape with five yards between each. Start at one of the end cones and sprint to the cone in the middle. Touch that cone and shuffle back to the first cone. Touch the first cone and sprint forward to the middle cone. This time, sprint around the middle cone and to the last cone. Run around the last cone, back around the middle cone, and return to the start. Take a one-minute break and repeat this drill five times.