Change of direction – agility – straight line running with jog backwards- advanced ("COD" Alt fwd sprint/bwd jog -adv. Cones in a line; 01)

Place four cones in a straight line on the ground in front of you, equidistant apart, as shown in the diagram.
When ready, run to the second cone then jog backwards to the first.
Next, run to the third cone then jog backwards to the second.
Finally, sprint to the fourth cone.
Repeat.

Required equipment: Cones (saucer)

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