Forward Run w/ Drop Step & Bail Run

Work on your defensive footwork, especially keeping your eyes on your offender! Set up 5 cones in a line. - Sprint forward two cones - Drop step, bail run, or do a combo back one cone (pick how you want to practice moving according to what you need to work on! Both movement strategies are important on defense, as is switching between them. This demo shows a drop step example followed by a bail run example) - Sprint forward 2 cones - Drop step, bail run, or combo to the other side back one cone - Sprint forward 2 cones to the end - Chop down and turn around to sprint back to the start. Make sure to alternate legs you turn off of each rep!