HOW: Using four cones, place one the ground and another ten yards out from the starting cone. Next, place a cone on each side of that cone both 5 yards apart making a “T” formation. From the starting cone, pick a side and run to the middle cone keeping a low center of gravity as you approach the cone come to a stop, keep your body facing forward, and shuffle to one side keeping your knees bent and your chest up. From that cone, shuffle all the way to the other cone on the opposite side, then back towards the middle cone. Lastly, as soon as you get back to the middle cone, backpedal through the starting cone.
FEEL: You should feel your leg muscles working.
COMPENSATION: Keep a low center of gravity as you round each cone. Stay in control of your body.