Speed Drill of the Day: Build Multi-Directional Speed with the Box Drill

The Box Drill will improve your agility and multi-directional speed.

Straight-line speed is important, but unless you're concerned only about your 40-Yard Dash time, the ability to move fast in multiple directions is probably more relevant to your sport.

Moving fluidly in various directions is a hallmark of an elite athlete and is more important to your overall play than pure straight-line speed. The Box Drill is simple. It requires you to move forward, backward and side-to-side as fast as possible. The drill improves your ability to change direction and targets a wider variety of lower-body muscles than a simple straight-line sprint.

How to Perform the Box Drill

  • Set up four cones in a box formation 5 yards apart. The perimeter of the box should measure 20 yards.
  • Begin at the bottom left cone.
  • Sprint 5 yards to the top left cone.
  • Once you pass it, immediately break down and shuffle toward the top right cone.
  • Once you pass it, immediately break down and backpedal toward the bottom right cone.
  • Once you pass it, immediately break down and shuffle toward the bottom left cone.
  • Finish through the final cone to complete the rep.
  • Alternate reps starting at the bottom left and the bottom right cone.

Sets/Reps: 8 total reps with 30-45 seconds of rest in between


Photo Credit: Getty Images // Thinkstock

Topics: SPEED DRILLS | GET FASTER | SPRINT | DRILL | CONES | SHUFFLE