Covering ground quickly and transition to travel backwards

Description

In this session we are focusing on covering the ground quickly, and slowing down to travel backwards. The drill can be done both with and without the ball. The drill begins with the player sprinting to the cone/pole infront. As they reach the pole, they then slow down and travel backwards to the cone on their right shoulder. The player then looks to move around the cone, before sprinting across to the opposite side and then moving backwards to the start cone to repeat. Once the player moves back to the start point on the second rep, they then sprint up and past the cone infront to complete the set. The player should ensure they slow down and retain a low body position to move backwards. Each set should consist of 2 - 4 reps and shiuld be completed at least four times.