Author Information

Author Name:

John Stevenson

Author School:



Drill Specs

Drill Theme:


Field Position:

Offense, Midfield, Defense

Drill Style:


Time Needed:

5 min

Field Location:

Attack Zone

Skill Level:




Develop footwork necessary for successful defense.

Description of Drill-Execution

Players sprint from cone to cone using proper technique and form. They must plant at each cone and “explode” towards the next cone.

Drill Diagram: 

Skills Practiced:

  1. Defensive Footwork
  2. Change of direction and speed


Players can carry a stick and throw “phantom” checks upon reaching cones. Players can play shadow defense on a ball carrier running the same pattern.