W Drill
Setup
Place two sets of three cones with a distance of five yards in between each cone to make a rectangle with a height of five yards and a width of ten yards.
Purpose
Build quickness while transitioning from a back peddle into a forward sprint. This agility drill is particularly beneficial for defensive players so that they can make quick reactions and plays on the ball.
Drill Description
Players back peddle directly backward for five yards, before they plant their foot into the ground and launch forward at a 45 degree angle to the front middle cone. After they have arrived to the front middle cone, they transition into a straight back peddle to the back center cone. One more transition forward at a 45 degree angle and sprinting through the final front cone will finish the “W” path and the drill is complete.
Alternate the starting direction so that players get an even amount of work cutting to each angle.
