Cone Drill
Improve agility, speed, and coordination with cone drills. Quickly change direction, accelerate, and decelerate to enhance athletic performance.
- Movement
- Compound
- Force
- Push
- Per set
- 5 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Cone Drill
Description
A cone drill is a fast-paced agility training exercise that requires a set of cones and a lot of space. The athlete must sprint, change direction, and focus on footwork often throughout the exercise.
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How to do Cone Drill
- 01Setup
Set up 3-5 cones in a designated pattern, such as a straight line 5-10 yards apart, an L-shape, or a T-shape, depending on the drill's focus.
- 02Setup
Assume an athletic stance at the starting cone, feet shoulder-width apart, knees slightly bent, and chest up, ready to explode.
- 03
On the signal, explode from the starting cone, sprinting at maximum effort towards the first cone in the pattern.
- 04
As you approach each cone, rapidly decelerate, plant your outside foot firmly, and push off powerfully to change direction sharply around or at the cone.
- 05
Immediately re-accelerate out of the turn, driving towards the next cone with short, quick steps and a low body position.
- 06
Continue this pattern of sprinting, decelerating, changing direction, and re-accelerating until you have completed the entire cone sequence.
Tips
- Stay low through turns to maintain balance and leverage, allowing for quicker changes of direction and more explosive push-offs.
- Use short, choppy steps when approaching a cone to prepare for a quick deceleration and explosive re-acceleration, rather than long, uncontrolled strides.
- Pump your arms vigorously in coordination with your leg movements to generate more power and momentum, especially during acceleration phases.
- Anticipate the next cone and plan your path slightly ahead to ensure smooth transitions rather than abrupt stops and starts.
Common mistakes
- Rounding turns instead of making sharp cuts reduces efficiency and speed; focus on planting the outside foot firmly and pushing off explosively to pivot.
- Standing too upright during changes of direction compromises balance and power; maintain a low center of gravity with bent knees and hips back to stay agile.
- Taking long, slow steps when approaching a cone prevents quick changes; shorten your strides and increase foot speed as you near the cone for better control.
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Get Ellim — FreeQuestions
Is Cone Drill good for beginners?
Cone Drill is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cone Drill?
You need Body weight to perform Cone Drill. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cone Drill?
Stay low through turns to maintain balance and leverage, allowing for quicker changes of direction and more explosive push-offs. Use short, choppy steps when approaching a cone to prepare for a quick deceleration and explosive re-acceleration, rather than long, uncontrolled strides. Pump your arms vigorously in coordination with your leg movements to generate more power and momentum, especially during acceleration phases. Anticipate the next cone and plan your path slightly ahead to ensure smooth transitions rather than abrupt stops and starts.
What are common mistakes when doing Cone Drill?
Rounding turns instead of making sharp cuts reduces efficiency and speed; focus on planting the outside foot firmly and pushing off explosively to pivot. Standing too upright during changes of direction compromises balance and power; maintain a low center of gravity with bent knees and hips back to stay agile. Taking long, slow steps when approaching a cone prevents quick changes; shorten your strides and increase foot speed as you near the cone for better control.
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Free · iPhone only · Available on the App Store