From the starting gate:
(Part 1) Sprint to first cone and back, then sprint to second cone and back.
(Part 2) Sprint left to flag, return running backwards.
(Part 3) Sprint backwards to flag, return sprinting forward.
(Part 4) Sprint in "Zig Zag"
(Part 5) Sprint full length to end flag.
Several players can run at the same time. Each player should complete six sets.
Variation
Add different exercises at the end of each branch, such as; sprint and do 5 sit ups, push ups etc.
Incorporate a ball, ladders or hurdles.
