Straight-line speed is important, but unless you're concerned only about your 40-Yard Dash time, the ability to move fast in multiple directions is probably more relevant to your sport.
Moving fluidly in various directions is a hallmark of an elite athlete and is more important to your overall play than pure straight-line speed. The Box Drill is simple. It requires you to move forward, backward and side-to-side as fast as possible. The drill improves your ability to change direction and targets a wider variety of lower-body muscles than a simple straight-line sprint.
How to Perform the Box Drill
- Set up four cones in a box formation 5 yards apart. The perimeter of the box should measure 20 yards.
- Begin at the bottom left cone.
- Sprint 5 yards to the top left cone.
- Once you pass it, immediately break down and shuffle toward the top right cone.
- Once you pass it, immediately break down and backpedal toward the bottom right cone.
- Once you pass it, immediately break down and shuffle toward the bottom left cone.
- Finish through the final cone to complete the rep.
- Alternate reps starting at the bottom left and the bottom right cone.
Sets/Reps: 8 total reps with 30-45 seconds of rest in between
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