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Change-of-Direction Drills

Ballistic Walking

A series of dynamic walking and lunge exercise performed over a 10 -15 yard grid.

Each exercise should be performed walking out 10-15 yards with a short rest and back to the start line. (See Ballistic Walking exercise pictures for exercise descriptions.)

10-Yard Grid

On a flat smooth surface, measure out and mark a 10 yard grid. As fast as possible, move up and down the grid using the four standard footwork patterns. Remember, decelerate in the shortest possible distance, always with quiet feet. Up and Back = 1 repetition: Rest 1 minute between sets.

  • Sprint - Sprint x 2
  • Sprint - Backpedal x 2
  • Backpedal - Backpedal x 2
  • Shuffle - Shuffle x 2

5-10-5 Drill

Out and back to cone 1 = 1 repetition

Pattern: Starting at cone # 1, sprint out and around cone # 2; sprint out and around cone # 3; sprint out and up to cone # 4; touch cone # 4 and repeat pattern back to cone # 1.

  • Sprint - Sprint        1-2 sets x 2reps
  • Sprint - Backpedal 1-2 sets x 2reps
  • Shuffle - Shuffle      1-2 sets x 2reps.

Rest 1 minute between sets.

7 Cone Drill

Pattern: From cone # 1, sprint out and around each cone, to cone # 7 (equals 1 repetition).

Rest 30-45 seconds at cone # 7 and repeat the pattern back to cone # 1.

  • Sprint - Sprint         1-2 sets x 2reps
  • Sprint - Backpedal 1-2 sets x 2reps
  • Shuffle - Shuffle      1-2 sets x 2reps

Rest 1 minute between sets.

Sprint-Backpedal

  • Always face the same direction.
  • Try not to look for the cone when backpedaling; use your peripheral vision as much as possible and change direction as soon as you see the cone.
  • Use a three-step change of direction: Plant / Transfer / Accelerate

You can change the size of the grid for variation

60 Yard Shuttle

Pattern: Sprint to 1st cone / back to start, sprint to 2nd cone / back to start, sprint to 3rd cone / back to start = 60 yards total.

  • Sprint - Sprint         x 1rep
  • Sprint - Backpedal x 1rep
  • Shuffle - Shuffle      x 1rep

Repeat entire program 2 times

Rest 1 minute between sets.