Before you start, make sure to warm up with several static and dynamic stretching exercises. I recommend performing the cone drills at least two to three times a week.
5-Cone Drill
Reps: 3 (two to three minutes rest between reps)
Set-up: Place four cones in a box shape, five yards apart, and place a fifth cone in the middle.
- Start at the bottom right cone in a 3-point stance
- Sprint to the middle cone
- Go around and sprint to the top right cone
- Go around and sprint to the top left cone
- Go around and sprint to the middle cone
- Go around and sprint to the bottom left cone
- Run under control, stay low and keep your head up
6-Cone Drill
Reps: 3 (two to three minutes rest between reps)
Set-up: Place six cones in a straight line five yards apart.
- Start at the first cone in a 3- point stance
- Sprint as fast you can to the second cone
- Back pedal to the first cone
- Sprint to the third cone
- Repeat until you sprint to each cone
- Run under control, stay low and keep your head up
4-Cone Drill
Reps: 3 (two to three minutes rest between reps)
Set-Up: Place four cones in a box shape five yards apart.
- Start at the bottom right cone in a 3-point stance
- Sprint to the top right cone
- Go around and sprint diagonally to the bottom left cone
- Go around and sprint to the top left cone
- Go around and sprint diagonally to the bottom right cone
- Run under control, stay low and keep your head up
Original article posted on stack.com
