Simple and Effective Cone Drills

You don’t need fancy, expensive equipment to train athletes effectively. In fact, with the right plan in place, you can create simple yet effective training routines with only four cones. Begin by setting up four cones about ten yards apart from one another in every direction forming a square.

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The following exercises are to be completed using this square: 


Sprint-Shuffle

Sprint forward from one cone to the cone straight ahead and then shuffle across to the next. Turn and sprint to the next cone and finish by shuffling to the cone in which you began. 


Backpedal-Sprint

Start with a backpedal to the cone directly behind and then sprint diagonally to the cone on the opposite end. From this cone backpedal straight back and then sprint diagonally across back to the starting cone. 


Sprint-Backpedal 

Sprint diagonally across to the opposite cone and backpedal straight to the next cone. Sprint diagonally across again and then backpedal to the original starting cone. 


Sprint, Shuffle, Backpedal, Shuffle

Start at a cone and sprint ahead to the net cone. Shuffle across to the next cone. Backpedal straight to the next cone and end by shuffling across to the beginning cone. 
 
Start with these four exercises and then progress to more challenging routines. 
 
*Remember to always lower your center of gravity before you decelerate or accelerate, especially when changing direction. 


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