The Boston Red Sox Workout: X-Pattern Skill Drill

This drill challenges you to run in all directions at full intensity, which every player must do, says David Page, strength coach for the Red Sox.

Do This:

Set up four cones in a square formation, each cone 10 yards apart.

1. Sprint from cone A to cone B.

2. Immediately turn and sprint diagonally from cone B to cone D.

3. Backpedal as fast as you can from cone D to cone C.

4. Sprint diagonally from cone C back to cone A. That’s 1 set.

Rest 2 to 3 minutes after completing all four sprints. Repeat for 5 sets

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One Comment

  1. girl.meets.pen@gmail.com

    I am going to start the In Your Backyard routine today!

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