Name: Playbook - Prolific Soccer - 3 Cone Fast Feet to Sprint
Uploaded: 2024-03-30T11:03:50.042Z
Duration: 15 min
Description: 3 Cone Fast Feet to Sprint

Here in this workout you will start with 3 cones. I will show you fast feet variations that you can do with the 3 cones. After a certain number of repetitions you then sprint out to the fourth cone about 10-15 yards away from the first 3 cones.

Jumping with the right leg only laterally through the three cones. Start on the left side of the cones. Going all the way through the 3 cones to the right side of the cones is 1 rep. You will do 4 reps then sprint. Do this for 3 sets.

Single Leg Lateral Hops

Jumping with the left leg only laterally through the three cones. Start on the right side of the cones. Going all the way through the 3 cones to the left side of the cones is 1 rep. You will do 4 reps then sprint. Do this for 3 sets.

Left Leg Single Leg Lateral Hops

Starting on the left side of the cones you will go two feet in through the 3 cones. Stop on your right leg outside of the 3 cones and bound over all the cones back to your left leg then sprint. That is 1 repetition. Do 5 repetitions for 3 sets.

2 Feet In to a Bound Across

Starting on the right side of the cones you will go two feet in through the 3 cones. Stop on your left leg outside of the 3 cones and bound over all the cones back to your right leg then sprint. That is 1 repetition. Do 5 repetitions for 3 sets

2 Feet In to a Bound Across Opposite Side

Starting on the left side of the cones go forward and backwards through the cones. Going to the opposite side of the cones and back to your starting point is 1 repetition. Do 2 repetitions then sprint out. Do this for 3 sets.

Forwards & Backwards

Starting on the right side of the cones go forward and backwards through the cones. Going to the opposite side of the cones and back to your starting point is 1 repetition. Do 2 repetitions then sprint out. Do this for 3 sets.

Forwards & Backwards Opposite Side

Starting on the left side of the cones, you will now face the cones and do the ickey shuffle forwards and backwards through the the cones. Going to the opposite side of the cones and back to your starting point is 1 repetition. Do 2 repetitions then sprint out. Do this for 3 sets.

Ickey Shuffle

Starting on the right side of the cones, you will now face the cones and do the ickey shuffle forwards and backwards through the the cones. Going to the opposite side of the cones and back to your starting point is 1 repetition. Do 2 repetitions then sprint out. Do this for 3 sets.

3 Cone Fast Feet to Sprint

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