Speed, agility, and quickness are all vital attributes of a pro athlete.
To put it simply…
Slow athletes get left behind.
Don’t let this be you.
Use these 5 drills to develop your footwork, increase your strength, and maximize your performance.
Set Up: 3 Cones, 5 yards apart in a straight lineAlso called the 20 yard shuttle, this is one of the most popular drills to measure quickness and agility.
The X Drill is excellent for developing change of direction, quick feet, and running at different angles. This is a helpful drill for practicing quick transitions and developing faster reaction times.
Set Up: 4 Cones, 5 yards apart in a square
The 3 cone L drill is another popular agility test used in the NFL combine to assess agility, balance, and change of direction.
Set Up: 3 Cones, 5 yards apart in L shape
A great drill to develop acceleration, change of direction, and forward to backward movements. This drill can also be performed side to side with diagonal sprints and lateral shuffles using the same cone positioning.
Set Up: 7 Cones, 5 yards apart in zig-zag pattern
This can be useful to build agility cutting in different directions quickly as well as a skill builder by dribbling a soccer or basketball to build handling and footwork skills.
Set Up: 10-15 Cones in a straight line, each cone 4 yards apart
Good question. Let’s look at the definitions.
Max velocity. This requires several seconds of straight line running to get up to max speed. As you may expect, you need to run fast and straight to develop top speed.
Ability to transition or change directions quickly while maintaining balance and coordination. Cone drills are essential for building footwork and body control skills.
Acceleration or ability to get to top speed in a short amount of time. In most sports, getting to top speed is rare. Quickness and directional movements are much more common.
Each of these can be more or less important depending on your sport and position. An offensive lineman playing football should be training differently than a forward playing soccer. But, speed and agility will be beneficial for all sports including basketball, hockey, tennis, volleyball, and baseball.
Here are some guidelines to help you put together a balanced speed and agility training program.
It’s hard to do cone drills without cones.
And great cones will help you train to become great at your sport.
Get the Profect Sports set of 50 Pro Disc Cones and get a Free PDF with the Top 15 Speed, Agility & Quickness Cone Drills.
This cone set includes with bonus whistle, cone holder and mesh carrying bag to keep you organized and focused on the things that really matter.
Getting faster, stronger, and better.
Our cone set is designed for coaches and trainers – complete with enough cones for the whole team.