The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight the Three-Cone Crossover Drill, which increases speed and agility.
The Three-Cone Crossover is a great drill, not only for football players, but also for athletes in most other sports. It specifically develops the muscles you need to start, stop and change direction quickly. It also improves balance and stability during lateral movements, which will make you faster and more efficient when changing direction.
Adding a resistance band increases the challenge by forcing you to fight against resistance and maintain control of your body while being pulled in the opposite direction.
Sets/Reps: 2x5 each direction + 2x5 each direction with resistance/assistance
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