1 fast 1 rest lateral
- 1 Direction
- 1 Green cone
- 1 Blue cone
- 1 Yellow cone
- 1 Red cone
1. When the first signal is received, the player runs laterally to the indicated colour. When he gets there, he will return on the other side, so that he always will alternate between left and right lateral movements.
2. After this, he slowly walks out to the color of the next signal. So he gets a rest period after an active period. Repeat the cycle according to the imposed intensity.
Omitting the rest period will result in a more intensive performance.