Star Drill
- Prescription
- 4 × 8 · 90 s restabout 7 min
- Players
- Solo
- Equipment
- Cones
One cone in the middle, eight cones around it four yards away. Go from the middle to one cone, come back, then to the next one, until you’ve gone all the way around. Eight directions in a single set: it’s the only exercise in the catalog that covers every angle.
Key points
- The movement pattern changes depending on the angle: sprint forward, sidestep to the sides, backpedal backward.
- The return to the center is just as important as the run forward: that’s where the momentum is slowed.
- A set is a complete round, consisting of eight round trips.
- Ninety seconds between sets: each set lasts half a minute at full intensity.
Common mistakes
- Sprinting in all eight directions, including backward: this isn't the actual movement, and it's the best way to twist your ankle.
- Going past the center cone on the way back instead of touching it.
Demonstrations
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Related drills
LEVELS : Beginner · Intermediate
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