Build Agility and Conditioning With the M-Drill | STACK 4W

Build Agility and Conditioning With the M-Drill

March 10, 2013 | Robert Taylor

Must See 4W Videos Videos

Tired of hearing your coach tell you to "hit the pavement and go for a run"? Try a high-effort sprint program. This type of training forces you to work as hard as you can during each rep. Go through this sequence and remind yourself that if you give 100% on each rep, you get 100% in return. Compete with your teammates to keep the energy level high.

Set Up: Place five cones 10 yards apart in an M pattern, with one in the middle

Guidelines

  • Focus on footwork, body position, acceleration and deceleration mechanics
  • Remember to have fun
  • Put ten minutes on the clock and feel free to add variety to the session
  • Try adding a Push-Up, a few Sit-Ups or some Lunges at each cone.

M-Drill Version One

  • Start at a back cone
  • Sprint forward to cone directly in front
  • Turn and sprint to center cone
  • Turn and sprint diagonally to opposite front cone
  • Turn and sprint to remaining cone

M-Drill Version Two

  • Start at a back cone
  • Sprint forward to cone directly in front
  • Backpedal to center cone
  • Sprint diagonally to opposite front cone
  • Backpedal to remaining cone

M-Drill Version Three

  • Start at a back cone
  • Shuffle to cone directly in front
  • Without stopping, shuffle to center cone
  • Shuffle to opposite front cone
  • Shuffle to remaining cone
Robert Taylor
- Robert Taylor is the founder and owner of SMARTER Team Training. He has served as the head strength and conditioning coach at Loyola University Maryland;...
Robert Taylor
- Robert Taylor is the founder and owner of SMARTER Team Training. He has served as the head strength and conditioning coach at Loyola University Maryland;...
More Cool Stuff You'll Like

How to Avoid Hockey Conditioning That Slows You Down

Tell me what you do for your hockey conditioning or cardio training and I will tell you how close you are to playing to your potential on the ice in...

7 Footwork Drills That Give You an Advantage

Alactic Capacity: What It Is and Why Athletes Need It

Get in Basketball Shape With the Right Workout

STACK Challenge: 5 Minutes of Treadmill Torture

Understanding the Benefits and Risks of Altitude Training

5 NBA Players Who Found Their Game After Losing Weight

Training Secrets of UFC Champion Johny Hendricks

ZSeries 10-Minute Workouts: Interval Sprints

STACK Challenge: Finish Strong

In Defense of Cardio

STACK Challenge: The 100-Burpee Challenge

Essentials of Spring Football Training

Full Body Workout: 6-Week Conditioning Plan

Train Harder With Hill Sprints

Full-Body Conditioning Workout: 3 Loaded Carry Variations

STACK Challenge: 500-Meter Row

Can You Survive the

ZSeries 10-Minute Workouts: Fartlek Run

Why You're Doing Mountain Climbers Wrong and How to Fix Them

LeBron James's Insane Conditioning Drill

Who Invented the Burpee?

5 Brutal Sprint Drills That Push the Lactic Threshold

Baseball Conditioning: Why You Need an Aerobic Base

Get in Shape With This Basketball Conditioning Workout

Test Your Toughness With the Who Dat? Challenge

Can You Pass Drew Brees' Conditioning Test?

ZSeries 10-Minute Workouts: The Hill

Get in Game Shape With 4 Conditioning Combos

The Mount Everest Treadmill Challenge

Get in Shape With 5 Intense Lower-Body Finishers

High-Intensity Interval Training: How Much Is Too Much?

LaTroy Hawkins' Epic Battle Ropes Workout

STACK Challenge: The 10/10 Treadmill Challenge

How Sporting Kansas City Stays 'Sporting Fit'

Can You Survive These 4 Crazy Plate Push Finishers?

How Much Conditioning Do You Really Need?

In-Season Baseball Pitcher Workout Program

Advanced High School Football Summer Conditioning Program

Win the Fourth Quarter With These Basketball Sled Push Finishers

Off-Season Conditioning: Full-Body Med Ball Workout

Alternatives to Boring Cardio Training