Performing cone drills can help improve your agility -- the ability to accelerate, decelerate and change directions quickly -- which is a key attribute for sports such as basketball, football, soccer, softball and tennis. Train twice per week on nonconsecutive days during your off-season and once per week during your competitive season, but not on game days. Consult your coach to develop a personalized, sport-specific agility program.
Cone Jumps Drill
Jumping over cones in succession helps build power in your legs, which can help you get off your feet quickly and increase your vertical jump height. The drill is particularly appropriate if you play basketball or volleyball. Place five cones in a line, each separated by 3 feet. Stand at either end and jump as high as you can over the first cone. Land between the first and second cones and continue like this down the line, spending as little time on the ground as possible between jumps. You can also jump sideways over the cones to perform the drill.
Jump to Stick Drill
The jump to stick drill is similar to the cone jumps drill, but you "stick" the landing of each jump like a gymnast instead of jumping again as quickly as possible. Start on either end of the line with your left side closest to the first cone. Squat and draw your arms behind your back, then thrust your arms upward and extend your hips and knees to jump as high as possible and sideways, over the first cone. Land between the first and second cones with your feet shoulder-width apart, giving slightly with your hips and knees to absorb the impact. Rest for five to 10 seconds, then repeat until you've jumped over each cone. Jump to the right on the way back.
Shuttle Drill
The shuttle drill improves your ability to start sprinting and change directions quickly. It's sometimes used by coaches to assess an athlete's agility and quickness. Prepare for the drill by placing three cones in a line, each 5 yards apart. Start by facing the middle cone in an athletic position, then sprint to the right and touch the top of cone on that side. Next, sprint to the left, past the starting point, and touch the top of the cone on the opposite side. Finally, change directions once again and sprint past the middle cone. Have a coach or partner time you with a stopwatch and try to improve your time with each repetition.
Triangle Drill
Place three cones in a right triangle with 5 yards between each cone to perform the triangle drill. Start on the outside of the middle cone, facing the cone that you've designated as the top point of the triangle. Sprint forward 5 yards, then cut to the right, making a sharp circle around the cone. Next, sprint diagonally to the third cone and circle around it to the left. Sprint back to and through the starting cone to finish the drill. Rest for 30 to 60 seconds, then repeat. Have a coach or partner time you, if desired.
References
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
- FlexxCoach; Basic Plyometric Training Drills for Beginners; Jay Dawes and John Trejo
- DonChu.com; Plyometric Training for Basketball; Donald A. Chu, Ph.D.; 2004
- "Training for Speed, Agility, and Quickness"; Lee E. Brown and Vance A. Ferrigno; 2005
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