Cardio exercise

Box Drill

How to do it

Mark four corners of a square on open ground using cones or flat markers as the box.
Stand at one corner in an athletic stance with the knees soft and the weight on the balls of the feet.
Sprint or shuffle along each side of the box, changing direction sharply at every corner.
Push off firmly through the quadriceps and calves on each direction change to keep the ground contact short.
Keep the movement continuous around the box for the working period, resetting to a walk between rounds.
Avoid rounding a corner too wide, since cutting the turn tight keeps the drill sharp and efficient.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises