This is a drill we like to run during preseason conditioning on a daily basis.
This is a station drill, we run all players through is drill in groups of 10-12 rotating to the next station every 10 minutes. You will need 4 cones set 10 yards apart in a square.
Players line up behind cone on bottom right corner of the square. On coaches command first player sprints to first cone then cariokas or shuffles (we alternate techniques) to second cone, backpedals to third cone and cariokas/shuffles to final cone. The next player in line will start the drill when the player in front of them reaches the first cone. Once 4 players are in the "box" remaining players go when the lead player in the drill passes them. Run drill continuously for 10 minutes.
Stress proper form for each leg of the drill, particularly towards the end as the players tires. Techniques for the first and third leg of the drill can be alternated if desired, we also have players high step as well as sprint on the first leg and bear crawl in addition to back peddling on the third.
As well as being part of our overall conditioning, this drill helps our players bodies "memorize" proper form in basic football movement and improves agility.