Cone Drill Exercise Guide
Exercise Profile
- Target
- Legs
- Equipment
- Body weight
- Body Part
- Plyometrics
- Primary Muscle
- Legs
- Secondary Muscles
- Core, Hips
- Intensity
- medium
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Agility Cone Drill, Lateral Cone Drill
How to: Cone Drill
- Set up a series of cones in a straight line or in a zigzag pattern.
- Start at the first cone and sprint to the next cone, changing direction as you reach each one.
- Focus on quick footwork and maintaining your balance as you move from cone to cone.
- Continue this for a set amount of time or number of repetitions.
Common Mistakes
- Overstriding when changing direction.
- Failing to keep the body low.
- Not focusing on quick foot placements.
Modifications
- Reduce the intensity by slowing down the drills.
- Use a stable surface to practice the movements.
Tips
- Maintain a low center of gravity throughout the drill.
- Focus on quick foot movements and agility.
- Keep your knees slightly bent to absorb impact.
Cone Drill Alternatives
Tags
agility
Plyometrics
legs
cardio
endurance
speed