Exercise of the Week: Triangle Drill

April 29, 2013

The STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

The Exercise

  • Triangle Drill

Who’s Doing It

  • Jordan Eberle, NHL forward

Sports Performance Benefits

The Triangle Drill improves quickness and agility for short sprints and fast changes of direction. It teaches you to control your body and maintain a ready stance so you'll be able to react quickly to any event on the field, court or ice. The drill also improves reaction time, because you must wait for a partner’s cue before sprinting to a cone—similar to how you need to react to the ball, puck or opponent during a game.

How To

  • Set up three different colored cones 10 feet apart in a triangle. Assume an athletic position in the center of the triangle
  • Have a partner call out a cone color
  • Sprint to the specified cone, stop at the cone and sprint back to the center of the triangle
  • Reset in an athletic position and wait for your partner’s next signal
  • Continue for the specified duration
  • After the first two sets, increase the cone distance by three feet

Sets/Duration: 3-4x20-40 seconds

Coaching Points

  • After each sprint, return to center and assume ready stance
  • Keep feet under hips and do not lunge to cone
  • Sprint and change direction as quickly as possible
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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