1) Spend 10 - 15 minutes warming up by reviewing the inside cut, fake inside cut, and cookies.
2) Spend 3 minutes reviewing the outside cut (new video). Then 5 minutes practicing the double cut.
3) 30 second test
Lay out two cones, ten yards apart. Dribble back and forth between the cones for 30 seconds, performing an inside cut at one cone and an outside cut at the other. Do 5 tests using ONLY your right foot and 5 tests using ONLY your left. Rest as needed between attempts.
Note: You only have 30 seconds. The biggest factor in your score is going to be your acceleration away from the cone.
Score: Best time (R), Best time (L)
1) 4x800m, Rest 1:1
Note: Rest 1:1 means rest the same amount of time it took to run the previous 800m interval.