10 Yard Forward Run / 5 Yard Backward Run

Purpose: Increased dynamic stability of the ankle/knee/hip. Start at the first cone or endline. Sprint to the 10-yard line or cone using 3 steps to decelerate. Stop with a stable and bent knee. Now, run backwards to the 5-yard line or cone. Do 5 reps, then turn 180 degrees and do 5 more reps back.