Any-Season Cone Drill Workout for Speed and Agility

January 20, 2013 | Jim Carpentier

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It doesn't matter if it's off-season, pre-season or in-season: for sports performance, it's important to maintain and enhance your speed and agility on the court or on the field. The following intense cone drills will do just that, while also boosting upper- and lower-body muscle endurance.

Equipment: Five cones (each 12 to 24 inches high), a 10-pound medicine ball and a water bottle.

The Cone Drill Workout

Before starting, do a dynamic upper- and lower-body warm-up of Arm Circles and Lunges.

Sets: Perform three non-stop sets per exercise, take a 30-second water break and continue with the succeeding exercise.

Lateral Cone Jumps with Ball Press-Outs/Cariocas

  • Arrange cones in a line three feet apart
  • Assume athletic stance alongside first cone holding med ball at chest level
  • Laterally jump to the right over each cone with both legs while simultaneously quickly pressing ball away from chest
  • Immediately follow up with cariocas for 40 yards
  • Carioca back to cones with lateral jumps and press-outs to the left
  • Repeat sequence for two more sets

Zigzag Run Around Cones/40-Yard Sprint

  • Arrange cones in a zigzag pattern about five yards apart
  • Holding ball overhead, run around each cone
  • Bring ball to chest and sprint forward 40 yards
  • Backpedal to start and repeat sequence twice more

Lateral and Forward Single-Leg Hops/Multi-Directional Sprints

  • Set cones three feet apart
  • Holding ball overhead, hop laterally over each cone with right leg
  • Bring ball to chest and sprint 10 yards—forward, laterally, diagonally, to the right and to the left
  • Backpedal to start
  • Without rest, face cones and hop forward with left leg, holding ball overhead
  • Bring ball to chest and immediately perform multi-directional sprints
  • Rest 30 seconds and repeat lateral and forward hops/sprint sequence twice more

Forward/Backward Cone Sprints

Set cones 10 yards apart

  • Holding ball at chest level, sprint forward to cone one
  • Raise ball overhead and jog in place 10 seconds
  • Bring ball to chest and sprint to cone two
  • Raise ball overhead and jog in place 10 seconds
  • Continue sprints/jogs in place to last three cones
  • Rest five seconds then backpedal to each cone, continuing jog-in-place format until you get to cone one
  • Rest five seconds and repeat sequence twice more

Finish off with a cool-down comprised of upper- and lower-body static stretches.

Topics: SPEED DRILLS
Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...

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