Exercise of the Week: Two-Cone Weave Drill

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Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Two-Cone Weave Drill, an exercise that increases speed and agility.

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Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Two-Cone Weave Drill, an exercise that increases speed and agility.

Who's Doing It

  • Skip Schumaker, St. Louis Cardinals 2B

Muscular Benefits

  • Increases speed and agility
  • Improves body control and balance

Sports Performance Benefits

  • Develops lateral speed and change of direction, necessary skills for fielding ground balls, breaking through the line or sprinting around a tennis court
  • Improved body control and balance help you move around the field as quickly as possible without losing a step, while also ensuring you have stable footing to execute a throw or swing

How to Perform the Two-Cone Weave Drill

  • Set up two cones seven yards apart
  • Assume defensive position at first cone with second cone to right and partner in front
  • Turn and sprint to second cone as you catch ball from partner
  • Backpedal around cone, flip ball back to partner
  • Sprint back to first cone
  • Repeat continuously for specified reps
  • Perform set in opposite direction

Sets/Reps: 2x8

Coaching Points

  • Perform lateral and linear variations of drill
  • Perform with equipment and movements specific to your sport
  • Focus on balance and body control

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.


Photo Credit: Getty Images // Thinkstock

Topics: BASEBALL | TENNIS | SKIP SHUMAKER | SPEED DRILLS | EXERCISE OF THE WEEK | EXERCISES | EXERCISE | SPORTS | SPRINT | THROW | DRILL | CONES | SWING | EQUIPMENT