This is a 150 meter in and out, 30-20 style drill, a drill used for sprinters and jumpers in track and field. It helps learn transitions in momentum and quickening up the pace. The use of cones allows the athlete to determine where they should have quick feet turnover. The goal is to be nice, tall and relaxed on the 30s and then quick on the 20s. This drill is a good conditioning drill while teaching an athlete to run fast and relaxed at the same time.

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