Player runs from a centre cone forwards then returns to the cone backwards then repeats, alternating forwards and backwards running.

 

Place 3 Cones 5 Metres apart. Back peddle from Cone 2 to Cone 1; sprint forward from Cone 1 to Cone 2; back peddle from Cone 2 to Cone 1; sprint forward from Cone 1 to Cone 2.

Sprint forward from Cone 2 to Cone 3; back peddle from Cone 3 to Cone 1; sprint forward from Cone 1 to 3, back peddle from Cone 3 to Cone 1, sprint forward from Cone 1 to 3. Back Peddle from Cone 3 to Cone 2.