HOW: Place 4 cones about 5 feet away from each other in a straight line. Place a cone about 5 feet to the side of the middle two cones. On one end, sprint to the next cone, break down and push off with one leg and shuffle your body towards the middle cone. Once you reach the side cone, sprint straight ahead, laterally shuffle back towards the line of cones, then finish sprinting through the last cone.
FEEL: You should feel the muscles in your legs working.
COMPENSATION: Make sure to slow up and break down your sprint in order to properly shuffle each way.