T-Drill

Before you even move, nail the footwork: imagine a T on the ground with you at the top. Sprint straight forward to the middle of the T, plant your foot hard, and shuffle laterally left and right along the horizontal line without turning your hips. Then backpedal in a straight line to where you started. The whole thing is about footwork, not just running fast — your feet should tap sharply and your hips should stay square. The deceleration and direction changes are where the work lives.