Using cones, old t-shirts, or whatever, set up a 12-foot X12-foot box. Throughout the drill, the athlete will face the same way.
From the first cone, sprint forward to the second cone, touch it, shuttle sidways to the third cone, touch it, sprint backwards to the forth cone, touch it, shuttle sideways back to the first cone, touch it.
Continue for the alotted interval - generally 15 seconds - or reps.
Six Week, 30-Session long training plan sport-specifically designed to train athletes for a rock climbing trip, or as focused, rock-gym based training cycle. This plan is focused on increasing the athlete's finger, grip and forearm strength, and also includes general work capacity, and core strength training.
The plan can be completed in any rock gym which includes a bouldering area, campus boards, and general fitness area, or a rock gym and a any commercial general training gym. CLICK HERE.