Cone Drills for Football Speed

STACK Expert Raymond Tucker provides three football cone drills to build speed and agility.

cone drill

Cone drills are an old-school staple for football speed drills. Next practice, try these three football cone drills to focus on your lateral and linear movement patterns. (See also Improve Your Route Running With Speed Training Drills.)

Before you start, make sure to warm up with several static and dynamic stretching exercises. I recommend performing the cone drills at least two to three times a week.

5-Cone Drill

Reps: 3 (two to three minutes rest between reps)

Set-up: Place four cones in a box shape, five yards apart, and place a fifth cone in the middle.

  • Start at the bottom right cone in a 3-point stance
  • Sprint to the middle cone
  • Go around and sprint to the top right cone
  • Go around and sprint to the top left cone
  • Go around and sprint to the middle cone
  • Go around and sprint to the bottom left cone
  • Run under control, stay low and keep your head up

6-Cone Drill

Reps: 3 (two to three minutes rest between reps)

Set-up: Place six cones in a straight line five yards apart.

  • Start at the first cone in a 3- point stance
  • Sprint as fast you can to the second cone
  • Back pedal to the first cone
  • Sprint to the third cone
  • Repeat until you sprint to each cone
  • Run under control, stay low and keep your head up

4-Cone Drill

Reps: 3 (two to three minutes rest between reps)

Set-Up: Place four cones in a box shape five yards apart.

  • Start at the bottom right cone in a 3-point  stance
  • Sprint to the top right cone
  • Go around and sprint diagonally to the bottom left cone
  • Go around and sprint to the top left cone
  • Go around and sprint diagonally to the bottom right cone
  • Run under control, stay low and keep your head up

Watch Devin and Jason McCourty perform the  Four-Cone Backpedal and Break Drill.


Photo Credit: Getty Images // Thinkstock

Topics: FOOTBALL | WARM-UP | FOOTBALL DRILLS | SPEED DRILLS | SPEED TRAINING | RUNNING | SPRINT | DRILL | STANCE | CONES | SPEED TRAINING DRILLS | CONE DRILLS