Cone Drill
Sprinkler • • • • •
Sprint out and back to the cone on the left. Turn and sprint out and back to the middle cone. Turn and sprint out and back to the cone on the right. Perform different movements and sprint around cones. Repeat.
Partner 3-Cone Drill • • • • •
Start 5-10 yards from the center cone facing a partner. Sprint to the center cone and pivot at a 45° angle. Sprint around the 2nd cone and sprint past the 3rd cone. Start the next sprint where your partner started. Repeat. Perform the opposite direction.
3-Cone Triangle • • • • • •
Start 5-10 yards from the center cone facing a partner.. Sprints to the center cone. Cut to the right and sprint to the 2nd cone. Run around the cone and sprint to the 3rd cone. Start the next sprint where your partner started. Repeat.
Hourglass • • • • • •
Start to the right of the 1st cone. Sprint straight ahead to the 2nd cone. Round the cone and sprint to the middle cone. Cut inside the center cone, sprint out to the 3rd cone. Round the cone and sprint to the 4th cone. Round the 4th cone and sprint back to the center cone. Cut inside the center cone and sprint back to the starting cone. Repeat. Perform going the opposite direction.
T - Drill • • • • • •
Start in a sport specific position. Sprint 10 yards. Shuffle right 5 yards. Shuffle left 10 yards. Shuffle right to the middle Backpedal to the finish.
4 Corner Shuffle Start on the right side of the square and accelerate forward to the 2nd cone. • Reverse pivot and shuffle across to the 3rd cone. • Reverse pivot and backpedal. • Reverse pivot and shuffle to the finish. •
4 Corner Square In Backpedal to the inside of the 1st cone. • Sprint diagonally to the 2nd cone. • Backpedal to the 3rd cone. • Sprint past the finish. •
Pro-Agility Start in a 2-point stance straddling middle line. • Sprint right 5 yards and touch line with right hand. • Sprint left (10 yards) and touch line with left hand. • Finish through the middle. •
5-10-5 Short Ladders • • • • •
Start in a sport specific position and sprint 5 yards out. Touch the line and sprint to the starting line. Next sprint 10 yards, touch the line, and sprint back. Continue with the last 5 yards out and back. Change movements and turning directions.
Z Line Run Start in a sport specific position and sprint diagonally across the field to the corner of the 10 yard line. • Once reaching this point, jog across the 10 yard line to the starting sideline. • Reach the corner and sprint diagonally across to the 20 yard line and then jog back to the starting sideline. • The jog can be changed into a shuffle, carioca, and/or backpedal. •
Base Drill Race • • • • •
Start in a sport specific stance with another group starting at a cone diagonally across. Sprint around all 3 cones and past the 1st cone. Once through the finish line, another teammate begins. Change direction of the drill. Sport specific for softball and baseball: Softball distance between bases is 60 feet (20yds) and baseball is 90 feet (30yds).
Triangle Drill Start by walking to the first cone. • Turn and sprint to the second cone. • Then jog to back to the starting cone. • This is a continuous drill for a desired amount of time. •
Cone Chute Set up cones at various distances of diagonals. • Start in a two-point stance. • Sprint around each cone. •
“Z” Pattern Run Position a cone on the left boundary at the goal line, 10yard line, and 20-yard line. • Position another cone on the right boundary at the 5-yard line, 15-yard line, and 25-yard line. • Sprint diagonally 5 yards to the first cone, plant outside foot and run around cone. • Continue to sprint diagonally to each cone, running around each cone. •
Colgate Agility • • •
Mark off 10 yards. Sprint 10 yards. Shuffle back 10 yards. Sprint 10 yards. Turn the opposite direction of your original turn and shuffle back 10 yards. Backpedal 10 yards. Sprint through the starting line.
Partner Comeback Backpedal 10 yards. • On your partner’s command, sprint through the cone in the direction given. •
Raider Agility Set up 2 cones 5-15 yards apart from each other. • Start on the right side of the first cone. • Sprint to the left side of the other cone, pivot around the cone and sprint back to the right side of the first cone • Pivot around the cone until you are facing the second cone. Stay on the same side you are on and sprint to the second cone. Backpedal through the starting line. •
Figure Eights Position 2 cones 5-10 yards apart. • Forward sprint in a figure eight pattern between the two cones. • Can place inside hand on cone as you make turns to come back. •
X-Pattern Multi-Skill Sprint 10 yards to the 1st cone, plant the inside foot, pivot, and sprint to the 2nd cone. • Backpedal to the 3rd cone, plant outside foot to change direction. • Sprint through the fourth cone. •
Four Corner Comeback • • • • •
Start on the right side of the square. Backpedal to the first cone. Sprint diagonally to the second cone. Backpedal to the third cone. Sprint diagonally to the finish.
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Zigzag Stand facing a row of 10 cones, each 1 yard apart. • Step quickly and diagonally with the right foot to the right, and slide the left foot to the right. • Next, lead with the left foot to the left side and continue pattern through the cones. •
“L” Drill Drill shape resembles an “L”. Dill can be performed to the right or left (3 cones, 5 yards apart). • Sprint forward 5 yards, at second cone turn either right or left. • Sprint another 5 yards to the third cone. • Immediately turn and sprint the entire L back to the start •
Change Of Direction Drill • • • • • •
Start in a sport specific position and line up with space between you and your teammates. Watch the coach point left, right, forward, or backward. Start sprinting in whichever direction the coach points and continue until the coach points in a different direction. The drill is completed when you sprint past the coach. A backward movement is a backpedal. Alterations would be to change the left and right sprints to a shuffle or carioca.
15-Yard Turn Drill • • • • •
Forward sprint 5 yards to the first cone. Make a close right turn around the cone. Sprint to the second cone 5 yards to the right. Make a left turn around the second cone. Sprint diagonally back through the finish.
Spartan “S” Drill •
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Drill is shaped like a big block S. Four cones set up in a 10x10 yard box. The agility ladder is set-up parallel to the box 10 yards away. Start at cone one and sprint to cone two. Shuffle to cone three. Backpedal to cone four. At cone four perform one up and down and then shuffle to the beginning of the ladder. Once at the ladder perform any ladder drill.
Squirm Sprint forward 5 yards, rotate right 360°. • Sprint 5 yards, rotate 360°. • Sprint another 5 yards. • Sprint right or left 10 yards. •
Four Corner Squirm Sprint forward and rotate 360°. • Sprint Left to the second cone and rotate 360°. • Sprint Left to the third cone and rotate 360°. • Sprint through the final cone. •
Call-Out Drill Start in the middle straddling the line. • The coach will point left or right and say how far and what movement to perform. • Example= Right-Shuffle-10, Left-Sprint-5):Shuffle right 10 yards and back to the starting line. Then turn and sprint 5 yards and back. • Other movements are backpedal and carioca. A jog or walk can be added for rest/recovery time. •
Fielding Drill • • • • •
Start in a sport specific stance (fielding stance) straddling the starting line. The coach will point right or left, diagonally right, diagonally left, and straight back. The athlete must react quickly going the designated distance, touch the cone, and return to a starting position. Change starting steps from a shuffle (short distance) to a crossover (longer distance). Use a drop step to run diagonally and straight back.
Build-Ups • •
Athlete sprint 40-60 yards accelerating up to 75% of maximum speed by half way point. Hold at 75% or increase to maximum speed of 95% at finish.
Stair Chase Drill •
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Four cones: The second cone is 5 yards from the start cone. The third cone is 10 yards to the right of the second cone and the final cone is 10 yards from the third cone. The runner stands even with the first cone. The chaser is starting 5 yards behind the runner. When started, the runner will sprint to the second cone and touch it, sprint to the third cone and touch it, and sprint through the final cone. Through the entire drill the chaser is trying to catch the runner and must follow the same pattern.
“N” Drill Start at first cone and sprint through each cone while continuing to weave in and out of each cone. • At the first and third cone in the second row proceed to do a 360° turn. •
“J” Drill Sprint 25 yards to the second cone. • Shuffle ten yards to third cone. • Finish with a 10 yard backpedal. •
Agility Box • • • • •
Starting in a two-point stance. Sprint forward to the outside of the first cone. Lateral shuffle/slide to the second cone. Backpedal to the third cone. Lateral shuffle/slide to the final cone.
M Weave • • • • • • •
Course is in a 10 yard square. Athlete starts in lying prone position. Get up and sprint to first cone. Plant inside foot and pivot backwards. Sprint diagonally to next cone. Weave through middle cones and back. Sprint diagonally to top left corner.
SPAR”Tee” Drill • • • • • • •
Forward sprint 10 yards to the first cone. Close turn around outside. Sprint 5 yards to the center cone. Close turn around outside and squirm down. Squirm back up to the center cone. Close turn around outside and sprint to third cone. Close turn around cone and sprint through the finish.
Super Weave Start on either side of the drill and sprint through the entire dill while weaving in and out of each cone. • Touch each cone before continuing •
Power Towers • • • • • •
Start in a sport specific position. Sprint through the first two cones. At the third cone backpedal to the original cone. Next, shuffle/carioca right to the first cone in the second row and repeat sprint and backpedal. At the original cone in the second row, again shuffle/ carioca to the right and repeat sprint and backpedal. Halfway through the designated drill time have the group switch and go through from the opposite direction.
Super “S” Drill Start facing away from the drill at the first cone and shuffle 10 yards. Carioca 10 yards. Shuffle again 10 yards. • At the ladder assign a forward ladder drill, repeat shuffle, carioca, and shuffle but face opposite direction. • Again, assign a forward ladder drill through the ladder and repeat shuffle, carioca, and shuffle, facing towards the drill to the last cone. •
Red’s • • • • • • • •
Start in a prone position. Forward sprint 10 yards—spin to the right 360°. Forward sprint 5 yards. Lateral shuffle to the right 5 yards. Backpedal 5 yards. Carioca left 5 yards. Forward sprint 5 yards back toward finish line—spin 360°. Sprint through the finish line 15 yards.
20 Yard B.P.S. • • • • •
Backpedal 10 yards. Pivot right 180°. Sprint 10 yards. Pivot left 180°. Finally, sprint 10 yards through cone.
Twenty-Five Pattern Begin by sprinting 10 yards to cone and reverse pivot into a shuffle/carioca for another 10 yards. • At third cone reverse pivot into a backpedal to the fourth cone. • Shuffle/carioca 10 yards and reverse pivot into a backpedal to the cone, again shuffle/carioca ten yards. • Finish by sprinting out 10 yards to end. •
Bow Tie Start by doing carioca 5 yards, facing the drill, then reverse pivot at second cone and backpedal to center cone. • Reverse pivot and sprint to the outside cone and reverse pivot into a shuffle for 15 yards. • At cone reverse pivot and backpedal to center cone and reverse pivot, sprint to the outside cone. • Carioca 5 yards to the end. •
Two Tower Drill Begin drill by backpedaling 10 yards and then either shuffle/carioca 10 yards to cone. • Again backpedal another 10 yards and shuffle/ carioca 10 yards through cone. • Next sprint 10 yards to cone and shuffle/carioca 10 yards and finish with a 10 yard sprint to the last cone. •
Twenty-Five Pattern Begin by sprinting 10 yards to cone and reverse pivot into a shuffle/carioca for another 10 yards. • At third cone reverse pivot into a backpedal to the fourth cone. • Shuffle/carioca 10 yards and reverse pivot into a backpedal to the cone, again shuffle/carioca ten yards. • Finish by sprinting out 10 yards to end. •
The Wheel Drill Athlete may start from the center or at any one of the 8 positions and proceed through the center to any position including the start. • Distance can vary between cones from 1 step, 3 step, and 7-10 steps. • Start in a sport specific position. •
Down/Up Starting at the first cone and sprint through each cone. • Performing a down/up action at every other cone. •
“U” Drill Starting with your back facing the drill, backpedal 10 yards and perform a 180° turn to a sprint through another 10 yards to the fourth cone. • At cone reverse pivot into a shuffle/carioca for 10 yards and reverse pivot, backpedal 10 yards to cone. • Follow with a 180° turn and sprint through to the last cone. •
Two Group Colgate Relay Place cones 10 yards apart. • Perform with two groups as a race. •
300 Yard Shuttle Start in a two-point stance. • Sprint 25 yards and touch the line with your hand. • Make 6 continuous trips. •
Triple Ladder • • • • • • •
Backpedal to first cone and perform a 180° turn. Sprint through to the next cone. At first ladder assign a forward ladder drill At second ladder assign a lateral ladder drill. At last ladder assign another forward ladder drill. After the last ladder sprint 10 yards and perform another 180° turn. Backpedal through the end.
Shadow Runs Place 8-10 cones in 20X10 grid and allow players to run in any order for 20 seconds or less. • Player B lines up within arm’s distance of player A—just behind the right or left shoulder. • Player B follows player A, imitating the changes in movement speed and direction. •
Red Raider Agility •
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Using 5 cones, make a 5X7 yard box with the fifth cone bisecting the 7 yard distance and being 2 yards outside the box. From a standing start at cone one, sprint the arc around cone two to cone three. Make cut inside of cone and sprint diagonally over hurdles to cone four. Turn and sprint back over the hurdles to cone three. Make cut inside cone, sprint to cone five. Make inside cut then sprint to the finish at cone four.
“X” Touch Pattern Starting at center cone backpedal to a designated cone. • Touch the cone and sprint back to original cone. • Turn and shuffle to cone two, touch and shuffle back in the opposite direction. • Repeat same order through cone three and four. •
Hangman Relay Two groups starting at each starting cone. • Perform a lateral ladder drill through the ladder. • Sprint forward 10 yards. • Perform a forward hurdle drill through the finish cone. •
Three-Corner Start in a sport specific stance. • Sprint to the first cone; drive off your left foot using a side step and shuffle right to the second cone. • At second cone backpedal to the third cone; plant left foot and break at a 45° angle to the right through the finish. •
Backward To Forward Transition Use 7 cones at various positions. • The athlete will backpedal 4 quick steps straight back. • In mid-flight athlete will turn forward and sprint to next. • Again, athlete will turn and backpedal; place cones 5-10 yards. •
“M” Drill • • • • •
Begin with a backpedal from the first cone to the second. reverse pivot into a sprint to the third cone. Shuffle/carioca, facing away from drill. reverse pivot at cone and shuffle/carioca, facing towards the drill. At cone backpedal to next cone, reverse pivot and sprint through the end.
“K” Drill • • • • •
Shuffle 20 yards facing away from drill. Reverse pivot shuffle back 10 yards. Sprint diagonally towards the upper right cone, touch and backpedal to center cone. Sprint diagonally to lower right cone, touch and backpedal to center cone. Finish by shuffling facing the drill to the finish cone.
The Hammer • • • • •
Start at first cone and carioca facing left to the second cone. Next shuffle opposite direction to the third cone. At cone sprint to the next cone and perform a 360° turn into a shuffle facing in the box. At next cone do another 360° turn right into a sprint. Reverse pivot into a backpedal through the end
Kite Drill Begin by sprinting to the center cone, touch and backpedal back to original cone. • Then shuffle left to the second cone and sprint to the center cone, touch and backpedal out. • Next carioca left to the third cone and again sprint to the center cone, touch and backpedal out. • Repeat directions through the third and fourth cones. Shuffle and carioca should be performed facing towards the drill. •
Red Light, Green Light Set cones on a 60 yard course. • On a verbal command of “go,” sprint forward. • On the command “stop,” come to a stop as quickly as possible. •
Relay Squirm Two groups starting at each starting cone. • Sprint forward 10 yards and at the first cone perform a 360° right turn. • Sprint forward ten yards and at the next cone perform a 360° left turn. • Sprint forward ten yards through the finish. •
Carolina Shuttle Set 6 cones, each 5 yards apart. • Athlete starts at first cone and sprints to the first cone and back. • Athlete sprints from first cone to second cone and back. • Drill is done when the athlete has completed sprints to each cone and back. •
Snake Drill • • • • • • •
Start in a two-point stance. Sprint around the outside of the first cone. Cut diagonally and sprint around the middle cone. Make a sharp cut toward the upper right cone. Go around the cone and sprint to the bottom right cone. Again, sprint around the middle cone. Sprint through the last cone.
Multi-Mode • • • • •
Sprint 10 yards to cone and perform either a lateral or forward hurdle drill through hurdles. At cone reverse pivot and backpedal to ladder. Perform a lateral ladder drill to the cone and backpedal another 10 yards. At cone reverse pivot and perform either a ladder or forward hurdle drill through hurdles. Sprint last 10 yards to end.
Arrowhead Agility Sprint up and go around the center cone. • Go to the right and run around the right cone. • Then sprint up to the top cone. Go around it and sprint past the starting point. • Perform the drill to the left. •
Start/End
Shuffle Transition Set up 7-10 cones 3 yards apart. • Athlete will backpedal diagonally to cones and shuffle to the next. •
Zigzag Combo Stand with your back to the first cone in a row of 10 cones (each 1 yard apart). • Step diagonally backwards leading with your left foot facing the second cone and slide your right foot toward your left foot. • Then step diagonally forward with your left foot back to the third cone and slide your right foot toward your left foot. • Repeat going in opposite direction. •
Star Drill/Race (4 or 8) • • • • •
Starting in a defensive position to begin the race. Each runner will sprint toward the center cone and touch it, and sprint out and around the cone to the right. Sprint out to the right and touch the cone. Sprint out and around the cone to the right. Sprint through the final cone (where they started).
Diagonal Box Start in a two-point stance. • Sprint forward to the outside of the first cone. • Lateral shuffle/slide to the second cone. • Performa a 45° pivot and sprint through the final cone. •
Dodging Run Starting in a sport specific stance. • Sprint to the first cone, plant the outside foot. • Using a side step, cut around the cone. • Continue to sprint to each cone and planting outside foot and using a side step to cut hard. •
3 Cone Variations Place cones 5 yards apart. Athlete will sprint, backpedal, shuffle, and carioca in various patterns.
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4 Cone Variations Place cones 5 yards apart in the shape of a square. • Athlete will sprint, backpedal, shuffle, and •
Ball Mix Set up 8-10 cones with a ball on top of each cone. • The athlete will sprint in any order placing a ball in the box until all balls are gone. •
The Beep Test • • • • •
Mark a starting point and place a marker 15 yards from this point. Run out and back to the markers at pace established by audio cassette. Increase pace as indicated. Test is over when you fail to keep up with pace over 2 consecutive reps. Running pace increases with reps.
Advanced Anaerobic Fitness Test Set up cones 40 yards apart. Athlete will perform 40 yard sprints 7 times with a 25 second recovery time between each. • Take the fastest and slowest time to find the average % of decline. •
Half Gassers •
Two 50 Yard sprints.
Full Gassers •
Two 100 Yard sprints.
Aerobic Accelerations • • • • • •
Place a row of 6 cones at 20 yard intervals. Start by sprinting to the 2nd cone at 85% of max effort. When sprinting back do so at 50% of max effort for every interval. For the second interval sprint to the 3rd cone, 40 yards out, at 80% of max effort. For the third interval sprint to the 4th cone, 60 yards out, at 75% of max effort. For the fourth interval sprint to the 5th cone, 80 yards out, at 70% of max effort. For the final interval sprint to the 6th cone, 100 yards out, at 65% of max effort.
In The Zone The drill runs in a series of continuous loops with three zones. • The athlete will jog around the corner zones and sprint the straight-away zones. • Choose from several movements:
Category 3 — Lateral Movements: *Easy shuffle *Easy carioca *Quick step carioca *High-knee carioca *Lateral skip *Lateral hops for height *Lateral hops for distance
Category 4 — Rotational Movements: *360° run *360deg skip *Jog/Backpedal w/ 180° turns *Shuffle w/ 180° turns *Carioca w/ 180° turns *Forward base rotation rapid re-
40 Yards
Category 2 — Backward Movements: *Backward easy run *Backward cross-over *Backward bounds *Backward skip w/ high-knee *Backward stride-out *Backward butt-kicks
10 Yards
Category 1 — Forward Movements: *Skip *Skip for distance *Skip for height *Quick step sprint *Quick step skip *High-knee skip
10 Yards
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Sprint out and back to the cone on the left. Turn and sprint out and back to the middle cone. Turn and sprint out and back to the cone on the right. Perform different movements and sprint around cones. Repeat.
Partner 3-Cone Drill • • • • •
Start 5-10 yards from the center cone facing a partner. Sprint to the center cone and pivot at a 45° angle. Sprint around the 2nd cone and sprint past the 3rd cone. Start the next sprint where your partner started. Repeat. Perform the opposite direction.
3-Cone Triangle • • • • • •
Start 5-10 yards from the center cone facing a partner.. Sprints to the center cone. Cut to the right and sprint to the 2nd cone. Run around the cone and sprint to the 3rd cone. Start the next sprint where your partner started. Repeat.
Hourglass • • • • • •
Start to the right of the 1st cone. Sprint straight ahead to the 2nd cone. Round the cone and sprint to the middle cone. Cut inside the center cone, sprint out to the 3rd cone. Round the cone and sprint to the 4th cone. Round the 4th cone and sprint back to the center cone. Cut inside the center cone and sprint back to the starting cone. Repeat. Perform going the opposite direction.
T - Drill • • • • • •
Start in a sport specific position. Sprint 10 yards. Shuffle right 5 yards. Shuffle left 10 yards. Shuffle right to the middle Backpedal to the finish.
4 Corner Shuffle Start on the right side of the square and accelerate forward to the 2nd cone. • Reverse pivot and shuffle across to the 3rd cone. • Reverse pivot and backpedal. • Reverse pivot and shuffle to the finish. •
4 Corner Square In Backpedal to the inside of the 1st cone. • Sprint diagonally to the 2nd cone. • Backpedal to the 3rd cone. • Sprint past the finish. •
Pro-Agility Start in a 2-point stance straddling middle line. • Sprint right 5 yards and touch line with right hand. • Sprint left (10 yards) and touch line with left hand. • Finish through the middle. •
5-10-5 Short Ladders • • • • •
Start in a sport specific position and sprint 5 yards out. Touch the line and sprint to the starting line. Next sprint 10 yards, touch the line, and sprint back. Continue with the last 5 yards out and back. Change movements and turning directions.
Z Line Run Start in a sport specific position and sprint diagonally across the field to the corner of the 10 yard line. • Once reaching this point, jog across the 10 yard line to the starting sideline. • Reach the corner and sprint diagonally across to the 20 yard line and then jog back to the starting sideline. • The jog can be changed into a shuffle, carioca, and/or backpedal. •
Base Drill Race • • • • •
Start in a sport specific stance with another group starting at a cone diagonally across. Sprint around all 3 cones and past the 1st cone. Once through the finish line, another teammate begins. Change direction of the drill. Sport specific for softball and baseball: Softball distance between bases is 60 feet (20yds) and baseball is 90 feet (30yds).
Triangle Drill Start by walking to the first cone. • Turn and sprint to the second cone. • Then jog to back to the starting cone. • This is a continuous drill for a desired amount of time. •
Cone Chute Set up cones at various distances of diagonals. • Start in a two-point stance. • Sprint around each cone. •
“Z” Pattern Run Position a cone on the left boundary at the goal line, 10yard line, and 20-yard line. • Position another cone on the right boundary at the 5-yard line, 15-yard line, and 25-yard line. • Sprint diagonally 5 yards to the first cone, plant outside foot and run around cone. • Continue to sprint diagonally to each cone, running around each cone. •
Colgate Agility • • •
Mark off 10 yards. Sprint 10 yards. Shuffle back 10 yards. Sprint 10 yards. Turn the opposite direction of your original turn and shuffle back 10 yards. Backpedal 10 yards. Sprint through the starting line.
Partner Comeback Backpedal 10 yards. • On your partner’s command, sprint through the cone in the direction given. •
Raider Agility Set up 2 cones 5-15 yards apart from each other. • Start on the right side of the first cone. • Sprint to the left side of the other cone, pivot around the cone and sprint back to the right side of the first cone • Pivot around the cone until you are facing the second cone. Stay on the same side you are on and sprint to the second cone. Backpedal through the starting line. •
Figure Eights Position 2 cones 5-10 yards apart. • Forward sprint in a figure eight pattern between the two cones. • Can place inside hand on cone as you make turns to come back. •
X-Pattern Multi-Skill Sprint 10 yards to the 1st cone, plant the inside foot, pivot, and sprint to the 2nd cone. • Backpedal to the 3rd cone, plant outside foot to change direction. • Sprint through the fourth cone. •
Four Corner Comeback • • • • •
Start on the right side of the square. Backpedal to the first cone. Sprint diagonally to the second cone. Backpedal to the third cone. Sprint diagonally to the finish.
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Zigzag Stand facing a row of 10 cones, each 1 yard apart. • Step quickly and diagonally with the right foot to the right, and slide the left foot to the right. • Next, lead with the left foot to the left side and continue pattern through the cones. •
“L” Drill Drill shape resembles an “L”. Dill can be performed to the right or left (3 cones, 5 yards apart). • Sprint forward 5 yards, at second cone turn either right or left. • Sprint another 5 yards to the third cone. • Immediately turn and sprint the entire L back to the start •
Change Of Direction Drill • • • • • •
Start in a sport specific position and line up with space between you and your teammates. Watch the coach point left, right, forward, or backward. Start sprinting in whichever direction the coach points and continue until the coach points in a different direction. The drill is completed when you sprint past the coach. A backward movement is a backpedal. Alterations would be to change the left and right sprints to a shuffle or carioca.
15-Yard Turn Drill • • • • •
Forward sprint 5 yards to the first cone. Make a close right turn around the cone. Sprint to the second cone 5 yards to the right. Make a left turn around the second cone. Sprint diagonally back through the finish.
Spartan “S” Drill •
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Drill is shaped like a big block S. Four cones set up in a 10x10 yard box. The agility ladder is set-up parallel to the box 10 yards away. Start at cone one and sprint to cone two. Shuffle to cone three. Backpedal to cone four. At cone four perform one up and down and then shuffle to the beginning of the ladder. Once at the ladder perform any ladder drill.
Squirm Sprint forward 5 yards, rotate right 360°. • Sprint 5 yards, rotate 360°. • Sprint another 5 yards. • Sprint right or left 10 yards. •
Four Corner Squirm Sprint forward and rotate 360°. • Sprint Left to the second cone and rotate 360°. • Sprint Left to the third cone and rotate 360°. • Sprint through the final cone. •
Call-Out Drill Start in the middle straddling the line. • The coach will point left or right and say how far and what movement to perform. • Example= Right-Shuffle-10, Left-Sprint-5):Shuffle right 10 yards and back to the starting line. Then turn and sprint 5 yards and back. • Other movements are backpedal and carioca. A jog or walk can be added for rest/recovery time. •
Fielding Drill • • • • •
Start in a sport specific stance (fielding stance) straddling the starting line. The coach will point right or left, diagonally right, diagonally left, and straight back. The athlete must react quickly going the designated distance, touch the cone, and return to a starting position. Change starting steps from a shuffle (short distance) to a crossover (longer distance). Use a drop step to run diagonally and straight back.
Build-Ups • •
Athlete sprint 40-60 yards accelerating up to 75% of maximum speed by half way point. Hold at 75% or increase to maximum speed of 95% at finish.
Stair Chase Drill •
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Four cones: The second cone is 5 yards from the start cone. The third cone is 10 yards to the right of the second cone and the final cone is 10 yards from the third cone. The runner stands even with the first cone. The chaser is starting 5 yards behind the runner. When started, the runner will sprint to the second cone and touch it, sprint to the third cone and touch it, and sprint through the final cone. Through the entire drill the chaser is trying to catch the runner and must follow the same pattern.
“N” Drill Start at first cone and sprint through each cone while continuing to weave in and out of each cone. • At the first and third cone in the second row proceed to do a 360° turn. •
“J” Drill Sprint 25 yards to the second cone. • Shuffle ten yards to third cone. • Finish with a 10 yard backpedal. •
Agility Box • • • • •
Starting in a two-point stance. Sprint forward to the outside of the first cone. Lateral shuffle/slide to the second cone. Backpedal to the third cone. Lateral shuffle/slide to the final cone.
M Weave • • • • • • •
Course is in a 10 yard square. Athlete starts in lying prone position. Get up and sprint to first cone. Plant inside foot and pivot backwards. Sprint diagonally to next cone. Weave through middle cones and back. Sprint diagonally to top left corner.
SPAR”Tee” Drill • • • • • • •
Forward sprint 10 yards to the first cone. Close turn around outside. Sprint 5 yards to the center cone. Close turn around outside and squirm down. Squirm back up to the center cone. Close turn around outside and sprint to third cone. Close turn around cone and sprint through the finish.
Super Weave Start on either side of the drill and sprint through the entire dill while weaving in and out of each cone. • Touch each cone before continuing •
Power Towers • • • • • •
Start in a sport specific position. Sprint through the first two cones. At the third cone backpedal to the original cone. Next, shuffle/carioca right to the first cone in the second row and repeat sprint and backpedal. At the original cone in the second row, again shuffle/ carioca to the right and repeat sprint and backpedal. Halfway through the designated drill time have the group switch and go through from the opposite direction.
Super “S” Drill Start facing away from the drill at the first cone and shuffle 10 yards. Carioca 10 yards. Shuffle again 10 yards. • At the ladder assign a forward ladder drill, repeat shuffle, carioca, and shuffle but face opposite direction. • Again, assign a forward ladder drill through the ladder and repeat shuffle, carioca, and shuffle, facing towards the drill to the last cone. •
Red’s • • • • • • • •
Start in a prone position. Forward sprint 10 yards—spin to the right 360°. Forward sprint 5 yards. Lateral shuffle to the right 5 yards. Backpedal 5 yards. Carioca left 5 yards. Forward sprint 5 yards back toward finish line—spin 360°. Sprint through the finish line 15 yards.
20 Yard B.P.S. • • • • •
Backpedal 10 yards. Pivot right 180°. Sprint 10 yards. Pivot left 180°. Finally, sprint 10 yards through cone.
Twenty-Five Pattern Begin by sprinting 10 yards to cone and reverse pivot into a shuffle/carioca for another 10 yards. • At third cone reverse pivot into a backpedal to the fourth cone. • Shuffle/carioca 10 yards and reverse pivot into a backpedal to the cone, again shuffle/carioca ten yards. • Finish by sprinting out 10 yards to end. •
Bow Tie Start by doing carioca 5 yards, facing the drill, then reverse pivot at second cone and backpedal to center cone. • Reverse pivot and sprint to the outside cone and reverse pivot into a shuffle for 15 yards. • At cone reverse pivot and backpedal to center cone and reverse pivot, sprint to the outside cone. • Carioca 5 yards to the end. •
Two Tower Drill Begin drill by backpedaling 10 yards and then either shuffle/carioca 10 yards to cone. • Again backpedal another 10 yards and shuffle/ carioca 10 yards through cone. • Next sprint 10 yards to cone and shuffle/carioca 10 yards and finish with a 10 yard sprint to the last cone. •
Twenty-Five Pattern Begin by sprinting 10 yards to cone and reverse pivot into a shuffle/carioca for another 10 yards. • At third cone reverse pivot into a backpedal to the fourth cone. • Shuffle/carioca 10 yards and reverse pivot into a backpedal to the cone, again shuffle/carioca ten yards. • Finish by sprinting out 10 yards to end. •
The Wheel Drill Athlete may start from the center or at any one of the 8 positions and proceed through the center to any position including the start. • Distance can vary between cones from 1 step, 3 step, and 7-10 steps. • Start in a sport specific position. •
Down/Up Starting at the first cone and sprint through each cone. • Performing a down/up action at every other cone. •
“U” Drill Starting with your back facing the drill, backpedal 10 yards and perform a 180° turn to a sprint through another 10 yards to the fourth cone. • At cone reverse pivot into a shuffle/carioca for 10 yards and reverse pivot, backpedal 10 yards to cone. • Follow with a 180° turn and sprint through to the last cone. •
Two Group Colgate Relay Place cones 10 yards apart. • Perform with two groups as a race. •
300 Yard Shuttle Start in a two-point stance. • Sprint 25 yards and touch the line with your hand. • Make 6 continuous trips. •
Triple Ladder • • • • • • •
Backpedal to first cone and perform a 180° turn. Sprint through to the next cone. At first ladder assign a forward ladder drill At second ladder assign a lateral ladder drill. At last ladder assign another forward ladder drill. After the last ladder sprint 10 yards and perform another 180° turn. Backpedal through the end.
Shadow Runs Place 8-10 cones in 20X10 grid and allow players to run in any order for 20 seconds or less. • Player B lines up within arm’s distance of player A—just behind the right or left shoulder. • Player B follows player A, imitating the changes in movement speed and direction. •
Red Raider Agility •
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Using 5 cones, make a 5X7 yard box with the fifth cone bisecting the 7 yard distance and being 2 yards outside the box. From a standing start at cone one, sprint the arc around cone two to cone three. Make cut inside of cone and sprint diagonally over hurdles to cone four. Turn and sprint back over the hurdles to cone three. Make cut inside cone, sprint to cone five. Make inside cut then sprint to the finish at cone four.
“X” Touch Pattern Starting at center cone backpedal to a designated cone. • Touch the cone and sprint back to original cone. • Turn and shuffle to cone two, touch and shuffle back in the opposite direction. • Repeat same order through cone three and four. •
Hangman Relay Two groups starting at each starting cone. • Perform a lateral ladder drill through the ladder. • Sprint forward 10 yards. • Perform a forward hurdle drill through the finish cone. •
Three-Corner Start in a sport specific stance. • Sprint to the first cone; drive off your left foot using a side step and shuffle right to the second cone. • At second cone backpedal to the third cone; plant left foot and break at a 45° angle to the right through the finish. •
Backward To Forward Transition Use 7 cones at various positions. • The athlete will backpedal 4 quick steps straight back. • In mid-flight athlete will turn forward and sprint to next. • Again, athlete will turn and backpedal; place cones 5-10 yards. •
“M” Drill • • • • •
Begin with a backpedal from the first cone to the second. reverse pivot into a sprint to the third cone. Shuffle/carioca, facing away from drill. reverse pivot at cone and shuffle/carioca, facing towards the drill. At cone backpedal to next cone, reverse pivot and sprint through the end.
“K” Drill • • • • •
Shuffle 20 yards facing away from drill. Reverse pivot shuffle back 10 yards. Sprint diagonally towards the upper right cone, touch and backpedal to center cone. Sprint diagonally to lower right cone, touch and backpedal to center cone. Finish by shuffling facing the drill to the finish cone.
The Hammer • • • • •
Start at first cone and carioca facing left to the second cone. Next shuffle opposite direction to the third cone. At cone sprint to the next cone and perform a 360° turn into a shuffle facing in the box. At next cone do another 360° turn right into a sprint. Reverse pivot into a backpedal through the end
Kite Drill Begin by sprinting to the center cone, touch and backpedal back to original cone. • Then shuffle left to the second cone and sprint to the center cone, touch and backpedal out. • Next carioca left to the third cone and again sprint to the center cone, touch and backpedal out. • Repeat directions through the third and fourth cones. Shuffle and carioca should be performed facing towards the drill. •
Red Light, Green Light Set cones on a 60 yard course. • On a verbal command of “go,” sprint forward. • On the command “stop,” come to a stop as quickly as possible. •
Relay Squirm Two groups starting at each starting cone. • Sprint forward 10 yards and at the first cone perform a 360° right turn. • Sprint forward ten yards and at the next cone perform a 360° left turn. • Sprint forward ten yards through the finish. •
Carolina Shuttle Set 6 cones, each 5 yards apart. • Athlete starts at first cone and sprints to the first cone and back. • Athlete sprints from first cone to second cone and back. • Drill is done when the athlete has completed sprints to each cone and back. •
Snake Drill • • • • • • •
Start in a two-point stance. Sprint around the outside of the first cone. Cut diagonally and sprint around the middle cone. Make a sharp cut toward the upper right cone. Go around the cone and sprint to the bottom right cone. Again, sprint around the middle cone. Sprint through the last cone.
Multi-Mode • • • • •
Sprint 10 yards to cone and perform either a lateral or forward hurdle drill through hurdles. At cone reverse pivot and backpedal to ladder. Perform a lateral ladder drill to the cone and backpedal another 10 yards. At cone reverse pivot and perform either a ladder or forward hurdle drill through hurdles. Sprint last 10 yards to end.
Arrowhead Agility Sprint up and go around the center cone. • Go to the right and run around the right cone. • Then sprint up to the top cone. Go around it and sprint past the starting point. • Perform the drill to the left. •
Start/End
Shuffle Transition Set up 7-10 cones 3 yards apart. • Athlete will backpedal diagonally to cones and shuffle to the next. •
Zigzag Combo Stand with your back to the first cone in a row of 10 cones (each 1 yard apart). • Step diagonally backwards leading with your left foot facing the second cone and slide your right foot toward your left foot. • Then step diagonally forward with your left foot back to the third cone and slide your right foot toward your left foot. • Repeat going in opposite direction. •
Star Drill/Race (4 or 8) • • • • •
Starting in a defensive position to begin the race. Each runner will sprint toward the center cone and touch it, and sprint out and around the cone to the right. Sprint out to the right and touch the cone. Sprint out and around the cone to the right. Sprint through the final cone (where they started).
Diagonal Box Start in a two-point stance. • Sprint forward to the outside of the first cone. • Lateral shuffle/slide to the second cone. • Performa a 45° pivot and sprint through the final cone. •
Dodging Run Starting in a sport specific stance. • Sprint to the first cone, plant the outside foot. • Using a side step, cut around the cone. • Continue to sprint to each cone and planting outside foot and using a side step to cut hard. •
3 Cone Variations Place cones 5 yards apart. Athlete will sprint, backpedal, shuffle, and carioca in various patterns.
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4 Cone Variations Place cones 5 yards apart in the shape of a square. • Athlete will sprint, backpedal, shuffle, and •
Ball Mix Set up 8-10 cones with a ball on top of each cone. • The athlete will sprint in any order placing a ball in the box until all balls are gone. •
The Beep Test • • • • •
Mark a starting point and place a marker 15 yards from this point. Run out and back to the markers at pace established by audio cassette. Increase pace as indicated. Test is over when you fail to keep up with pace over 2 consecutive reps. Running pace increases with reps.
Advanced Anaerobic Fitness Test Set up cones 40 yards apart. Athlete will perform 40 yard sprints 7 times with a 25 second recovery time between each. • Take the fastest and slowest time to find the average % of decline. •
Half Gassers •
Two 50 Yard sprints.
Full Gassers •
Two 100 Yard sprints.
Aerobic Accelerations • • • • • •
Place a row of 6 cones at 20 yard intervals. Start by sprinting to the 2nd cone at 85% of max effort. When sprinting back do so at 50% of max effort for every interval. For the second interval sprint to the 3rd cone, 40 yards out, at 80% of max effort. For the third interval sprint to the 4th cone, 60 yards out, at 75% of max effort. For the fourth interval sprint to the 5th cone, 80 yards out, at 70% of max effort. For the final interval sprint to the 6th cone, 100 yards out, at 65% of max effort.
In The Zone The drill runs in a series of continuous loops with three zones. • The athlete will jog around the corner zones and sprint the straight-away zones. • Choose from several movements:
Category 3 — Lateral Movements: *Easy shuffle *Easy carioca *Quick step carioca *High-knee carioca *Lateral skip *Lateral hops for height *Lateral hops for distance
Category 4 — Rotational Movements: *360° run *360deg skip *Jog/Backpedal w/ 180° turns *Shuffle w/ 180° turns *Carioca w/ 180° turns *Forward base rotation rapid re-
40 Yards
Category 2 — Backward Movements: *Backward easy run *Backward cross-over *Backward bounds *Backward skip w/ high-knee *Backward stride-out *Backward butt-kicks
10 Yards
Category 1 — Forward Movements: *Skip *Skip for distance *Skip for height *Quick step sprint *Quick step skip *High-knee skip
10 Yards
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