Things You'll Need:
- Cones
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Step 1
Place three cones in a line 10 yards apart. Place a fourth cone 10 yards below the middle cone, forming a "T" shape. The bottom cone is considered Cone 1 or the starting cone.
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Step 2
Sprint as quickly as you can from the starting cone to Cone 2, the middle cone directly above Cone 1.
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Step 3
Carioca left from Cone 2 to the furthest left cone (Cone 3). A carioca is a cross-over step similar to a grapevine but with more of a hop. Step your right foot over your left as you travel left, and then step your left foot left so your feet are side-by-side again. Now, step your right foot behind your left and then step your left foot back to the left again. Continue going left as your right foot crosses over your left, alternating between crossing in front and in back.
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Step 4
After reaching Cone 3, reverse direction (crossing your left foot over the right this time) and carioca all the way right to the last cone (Cone 4) on the opposite end of the "T."
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Step 5
Now carioca back to the middle cone (Cone 2). From there, run backwards to the starting cone (Cone 1) as fast as you can. Repeat the entire pattern four times.
