HOW: Place cones on the ground in a diagonal pattern. Start on one end of the pattern. Run to the closest cone on the balls of your feet creating short quick steps. When you get to the next cone, pivot the outside leg and rotate your hips to face the next cone. Do this in a quick and controlled motion until the end of the patter.
FEEL: You should feel your lower body and specifically your hip muscles working.
COMPENSATION: Don’t round each cone by continuing to run and not stop, rotate, and cut to the next one.