Learn the Game

Cone Drills

The drills we time at FITE CAMP, animated. Learn the pattern before you show up — the clock starts whether you know it or not.

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sprintshufflebackpedal

Pro Shuttle (5-10-5)

Tested at FITE CAMP — it’s on your Fite Card

Setup 3 cones on one line, 5 yards apart (10 yards end to end). Start at the middle cone.

Straddle the middle cone. Sprint 5 yards right and TOUCH the line. Sprint 10 yards left, TOUCH. Sprint 5 back through the middle. Stay low in the turns — the drill is won in the two plants, not the straightaways.

Watch the pace change — shuffles and backpedals are slower than sprints on purpose. That’s the rhythm of the real drill.