The "T drill"

1

2 4 5 6 7

3

The spacing between each cone is 5 big steps (~ 4-5 yds). Also this "diagram" is sideways; you begin facing the line of numbers 2,4,5,etc. Start at 2 and basketball shuffle to 1, then over to 3, and back to 2. Then shuttle run down the line of numbers: sprint to 4, backpedal back to 2, sprint to 5, backpedal back to 2, etc. until you get to 7. At 7 do three step-outs/fakes and throw the disc on the third one. Then turn around and sprint back to 2 and leap off one leg as high as you can.

This seems to be best for conditioning, because the ideal way to work on top speed and acceleration is to constantly be going close to 100%. In this drill you get tired and can't go 100% speed the entire time. Also, a great way to improve this drill is to do it with a partner. You can start it with a throw, have a mark on you during the step-outs/fakes, and have the partner float a disc to you for the jump. (I still haven't tried it with a partner).