This drill involved full body movement targeting your hand and feet coordination. The speed and precision in which you can switch hands with your gun while moving quickly down the field can mean the difference of shooting another body and living, or not shooting anyone and dying. These small advantages add up and in the end, mean the difference of winning or losing.
What you will need:
An open field/area
8lb dumbbell (if you have been following the cell block training you should have one already)
Set 8 cones up in a zig-zag formation (4 down each row). The cones should be 4-5 feet apart from each other. Starting at the back corner cone as seen in the video you will run laterally towards the next cone across from you with the dumbbell in your outside hand. Round the cone as you switch hands with the dumbbell and repeat until you finish the entire set of cones. Repeat for a 2nd set right away then rest for a minute or as needed to catch your breath.
Perform 5-10 total rounds of two sets.
Key points to focus on:
- Keep your knees bent and upper body as still as possible, as if you’re running and gunning.
- Keep your eyes down field as much as possible. Try to not look down. Trust your instinct.
- Don’t speed through it if you are having trouble. Start slow and build your speed. Remember, accuracy is more important than speed.