The following drills are effective cone drills for improving footwork, acceleration and agility for court and field athletes.  Prior to beginning these drills, we recommend that athletes have a sound training strength base, or be actively participating in cutting sports on a regular basis.  Strength is an important prerequisite to speed, agility and quickness training.  If you have an injury or questions about whether to perform these drills, you should consult your physician, or speak with a qualified medical professional. 

These drills should be performed at or near maximal effort level to ensure performance gains.  For beginners, we recommend a 1:3 work to rest ratio.  This means if the drill takes 10 seconds, wait at least 30 seconds prior to beginning another bout to ensure full recovery.  For more advanced or fitter athletes, you may elect to use a 1:2 or 1:1 work to rest ratio.  The following drills can be performed indoors or outdoors.

1. Falling Start – Place two cones 15 yards apart.  Stand at the first cone with feet together.  Keeping your hands at the sides of the body (arms straight) gradually fall forward.  The goal is to fall forward as long as possible, while keeping the body completely straight.  Just prior to falling over, you will stride forward with one leg and bring the opposite arm forward (elbow bent to 90 degrees as discussed in last month's tip on proper arm swing.  The other arm (same side as striding forward leg) should drive backward in the same position as the forward arm.  Maintain a lower body position during the first 2-3 strides to ensure proper acceleration.  Repeat this drill 3-5 times.  This drill improves starting acceleration and first step explosion.
2. 4 Cone Drill – Place 4 cones 7-10 yards apart in a square.  Begin at any of the cones and perform the following pattern in a clockwise direction, immediately followed by the same pattern in a counterclockwise direction.  Pattern = FW run, FW run, Backpedal, Lateral shuffle and then reverse it by performing the same pattern from start to finish again going the opposite direction.  Going both directions ensures that the athlete learns to plant and cut properly on both legs, as well as avoid single leg dominance or weaknesses.  This drill improves cutting and agility.
3. Speed Skater – Place two cones approximately 2-3 yards apart.  Begin in an athletic position at one cone.  Push off the outside leg and laterally bound over to the other cone landing on the opposite leg.  The goal is to land with a soft, bent knee and control the body weight on the single leg.  Pause 1-2 seconds (maintaining good balance) and then push off again and land on the other leg.  The distance between the cones should be enough to make the drill challenging, but not so far that you can not control the single leg landings.  Repeat 1-2 sets of 10 repetitions.  A repetition counts as one trip back and forth.  Thus 10 repetitions = 20 foot contacts.  This drill improves lateral explosion and agility.

For more information about sport specific training, contact Fitness Edge Performance at 614.506.4040 or visit their site at www.fitnessedgeperformance.com. Our programs are designed by licensed physical therapists and certified strength coaches.