Set up cones so that they are zigzagged from one end of the designated are for this station to the other end. Two sets of zigzagged cones can be placed so that there is more than one athlete doing the movement simultaneously. Instruct the athlete to begin the movement from the first cone and move diagonally to the next cone, then the next and so on until the end of the drill area. Instruct the athlete to wait for the next turn. Repeat going back once all other athletes have completed the first “run.” Here is a description of each fundamental movement skill:


Skipping: This exercise is a higher level of the cross-crawling pattern. The opposing sides of the body should be synchronized. - Right hand forward; left foot forward - Left hand forward; right foot forward - No swaying or leaning to one side; torso should be tall and straight - Arms are loose or bent, not straight and stiff - Step-hop, step-hop rhythm should be continuous To perform the skipping exercise: The athlete should start by standing tall with the hands by the sides. The athlete then steps forward with the right foot. Upon the right foot hitting the ground, the left foot should be moving in the same direction as the right. The athlete should do a quick short vertical hop with the right foot as the left foot comes forward and goes from parallel with the right foot and then to the front and repeat the step-hop action with the right foot. The arms opposite of the feet (right arm-left leg and left arm-right leg) should be in synch with each other. The left arm should move forward when the right leg moves forward. Same goes for the other side. Repeat this process for the prescribed distance.

Shuffling: Instruct athlete to turn body to the right or left facing away from the starting cone. Athlete can be directed by instructing to point both feet (toes) to a specific target or thing that is visible to all athletes lined up to perform the exercise. Once toes are facing in that direction, instruct athlete to shuffle feet to the next cone in the zigzagged set up and continue to each cone until the last one. Repeat going back to the starting cone but facing the same direction so that the lead foot is now the opposite foot to the one that started the drill.

NOTE: Information below is for coaches to understand what the athlete needs to learn during the process and is not immediately expected from the athlete.

*This exercise prepares the athlete to begin full-body weight shifting in a lateral motion as well as gaining a full body understanding of coordination of the extremities. *

  • Feet should always face perpendicular to the direction of travel
  • No squatting or hands to the sides; this isn’t a stereotypical basketball drill
  • Head always faces straight
  • Torso tall, always facing straight
  • Arms swing in coordination with the feet
  • The whole foot should land, not just the “ball” of the foot
  • Feet should never touch
  • Feet should hop and not slide

Bear crawls: Instruct athletes to bear crawl through the zigzagged course created within the station area. Instruct the athlete to begin with hands and toes on the ground. Instruct athlete to begin moving from the start cone to the next cone by moving one hand forward and taking the opposite foot off the ground while trying to move it toward the hand in front of that foot. Repeat on each side until the athlete “crawls” like a bear to each cone. Athletes should focus on keeping their bottoms down so that their backs are as close as possible to remain straight (neutral spine). The course could be set up with cones and/or hurdles, creating path for the athletes to bear crawl through.