Set 2x cones, 40 feet apart. Put a 3rd cone halfway between, at 20 feet.
Sprint Down from Cone 1 to Cone 2
Back from Cone 2 to Cone 1
Then Down from Cone 1 all the way through Cone 3
You can start standing or from prone. Clip shows from Prone.
Our stuff works. Guaranteed. Learn how.