HOW: Get cones set up in a triangle pattern. Standing in front of one cone facing another cone, begin advancing to that cone by staying on your toes and quickly stepping to the cone with your knees bent and upper half slightly hinged forward in an athletic position. Once you get to the next cone, pivot on the inside foot and rotate your outside leg around to where you face the next cone in the triangle. Repeat until you get back to the starting cone.
FEEL: You should feel your calves working while you quick step, and your hip muscles working as you rotate to each cone.
COMPENSATION: Make sure to rotate the outer leg to position yourself towards the next cone.