Place ten cones on the ground in front of you, equidistant apart, as shown in the diagram.
Stand next to cone one with the cones spread out to your side.
When ready, shuffle backwards to cone two then sprint forwards to cone ten.
Shuffle in a backward direction to cone three then sprint forwards to cone nine.
Shuffle to cone four then sprint to cone eight.
Shuffle to cone five then sprint to cone seven.
Shuffle to cone six and then back to cone five.
Sprint to cone seven.
Shuffle to cone four then sprint to cone eight.
Shuffle to cone three then sprint to cone nine.
Shuffle to cone two then sprint to cone ten.
Finally, shuffle to cone one.