The Four Cone Agility Drill is run on a 5-yard square. It’s simple to set up, simple to coach, and can be fun enough to hide the workload.
EXECUTION – With four cones set in an appropriate size square, construct a routine involving a simple and fun movement. Initially, athletes should simply follow the outside of the square, focusing on making clean, sharp turns. Changing direction with proper footwork and controlled speed is the goal, and a stopwatch can really ramp up the intensity.
Once athletes are comfortable withe the movement, a Four-Cone routine can involve criss-crossing direction, side-shuffles, or backpedaling. Regardless of routine, emphasize the agility aspects of stopping and starting, as well as changing directions quickly. Turns and redirections should be sharp and short – no rounded turns!
- Keep It Simple – With only four cones, the goal is to get it going quickly, and easliy
- Keep It Varied – Side shuffle, forwards, backwards, circling, back peddling, variations emply different muscle groups
- Add Competition – Individual speed, or relay races using teams of four, or even a second set of cones, allows the kids to compete while getting in shape, and simulates real game urgency
- TEACH THE SQUARE
- SPRINT, SIDE-SHUFFLE, BACKPEDAL, SIDE-SHUFFLE
- EMPHASIZE AGILITY-SHARP TURNS
- START SIMPLE, ADD VARIETY
- ADD COMPETITION - STOPWATCH
- USE WITH SEVERAL OTHER CARDIO STATIONS