Big Dippers involve sprints, side shuffles, and change-of-directions. Also nicknamed “Trapezoids,” the cone layout of Big Dippers resembles the constellation that most athletes are familiar with.

EXECUTION – Lining up behind a pair of starting block cones, the first movement is a straight-ahead sprint for 15 yards. After passing the first cone, athletes are to chop their steps and decelerate into a side-shuffle-right. This should be a sharp change of direction, pushing off of the left foot. Upon reaching the next cone (10-yards laterally to the right), athlete is to plant the right foot and explode forward into a full sprint. At the next cone (15 yards straight ahead), athlete is to chop the steps, plant the right foot, and move into a side-shuffle left (no rounded turns). Moving laterally left, athlete reaches the next cone, changes direction off of a left-foot plant, and explodes straight ahead for 20 yards. Once past the finish cones (20 yards after final change of direction), turn and jog or walk back to starting block cones to recover.

• Straight ahead sprint (15 yards)
• Side shuffle right (10 yards)
• Straight ahead sprint (15 yards)
• Side shuffle left (10 yards)
• Straight ahead sprint (20 yards)
• Walk or jog back to recover

DC KEYS

1. Chop Steps To Slow Down – Lean back and shorten steps for rapid deceleration.
2. Plant Outside Foot – Before shuffling right or left, plant outside foot to push off.
3. Keep Shoulders Facing Forward – Squaring up the shoulders ensures hard changes of direction.

EQUIPMENT LIST