Drill Guide

How it's run

1. 1Three cones in a line, five yards apart.
2. 2Start straddling the middle cone in a three-point stance.
3. 3Sprint five yards to one side and touch the line with your hand.
4. 4Sprint ten yards across to the far cone and touch that line.
5. 5Sprint five yards back through the middle.

What's recorded

Time from first movement to crossing the middle cone, in seconds. Lower is better.

Common mistakes

• ·Standing too upright — you cannot decelerate from a tall stance.
• ·Rounding the turn instead of planting and driving back.
• ·Reaching for the line with the wrong hand, which twists the hips away from the next direction.

How it's run

1. 1Three cones forming an L, five yards between each.
2. 2Sprint five yards to the second cone and touch the line.
3. 3Return to the start and touch that line.
4. 4Sprint back to the second cone, round it, weave through the third, and circle back.

What's recorded

Total time in seconds. Lower is better.

Common mistakes

• ·Taking the corners wide, which adds distance to every turn.
• ·Standing up through the turns rather than staying low.
• ·Slowing early into a touch instead of decelerating late.

How it's run

1. 1Four cones in a T. Ten yards up the stem, five yards either side of the top.
2. 2Sprint forward to the middle cone and touch it.
3. 3Shuffle left five yards and touch, then right ten yards and touch.
4. 4Shuffle back to the middle, then backpedal to the start.

What's recorded

Total time in seconds. Lower is better.

Common mistakes

• ·Crossing the feet during the lateral shuffle instead of staying square.
• ·Turning the hips to run rather than shuffle — usually a disqualified attempt.
• ·Looking down while backpedalling, which slows everything.

How it's run

1. 1Stand with toes behind the line, feet about shoulder width.
2. 2Swing the arms and load the hips — no run-up, no step.
3. 3Jump forward as far as possible and land on both feet.
4. 4The landing has to hold; falling backwards ends the attempt.

What's recorded

Distance from the line to the nearest heel, in inches. Higher is better.

Common mistakes

• ·Not using the arms, which costs several inches on its own.
• ·Landing stiff-legged and falling back.
• ·Taking a small step before jumping, which voids the attempt.

How it's run

1. 1Standing reach is measured first, flat-footed with one arm up.
2. 2From a standstill, dip and jump, touching as high as possible.
3. 3No run-up and no step into the jump.

What's recorded

Jump height minus standing reach, in inches. Higher is better.

Common mistakes

• ·Dipping too deep, which takes longer than it gains.
• ·Reaching with the wrong arm, wasting rotation.
• ·Not fully extending at the top of the reach.

How it's run

1. 1Sit with back against a wall, legs straight out.
2. 2Hold the ball at chest height with both hands.
3. 3Push it forward as far as possible.
4. 4The back stays against the wall throughout.

What's recorded

Distance from the wall to first contact, in feet. Higher is better.

Common mistakes

• ·Leaning forward off the wall, which turns it into a whole-body throw.
• ·Throwing upward rather than out.
• ·Releasing late so the ball travels down instead of forward.

How it's run

1. 1Sit with legs straight, feet flat against the box.
2. 2Reach forward slowly with both hands stacked.
3. 3Hold the furthest point for two seconds — no bouncing.

What's recorded

Distance reached past the toes, in centimetres. Higher is better.

Common mistakes

• ·Bouncing to gain distance, which risks a strain and does not count.
• ·Bending the knees.
• ·Leading with one hand instead of keeping them level.

How it's run

1. 1Three-point stance with the front foot behind the line.
2. 2Start on your own movement — nobody calls it.
3. 3Run through the finish, never slowing into it.

What's recorded

Time in seconds, with the 10-yard split recorded separately. Lower is better.

Common mistakes

• ·Standing up too early instead of driving out low.
• ·Slowing down before the line rather than running through.
• ·Rocking backwards before the first step, which wastes time.

How it's run

1. 1Stand with the arm at your side, elbow slightly bent.
2. 2Squeeze as hard as possible for three seconds.
3. 3Each hand is tested; the better result counts.

What's recorded

Peak force in kilograms. Higher is better.

Common mistakes

• ·Swinging the arm or bracing against the body for leverage.
• ·Squeezing in a short burst rather than building to a peak.
• ·Holding your breath, which reduces force output.