← EXERCISE LIBRARYAgility
Cone Box Drill
Sprint, shuffle, backpedal and shuffle around a square of four cones. A simple way to drill all four locomotion patterns and the transitions between them.
- 01Set four cones in a square five to ten yards on each side and start at one corner.
- 02Sprint forward along the first side to the next cone.
- 03Shuffle laterally along the second side, hips square to the middle of the square.
- 04Backpedal along the third side, then shuffle along the fourth back to the start.
- 05Rest 60 seconds and run 4 to 6 reps, alternating the direction you travel around the square.
- 01Chest stays pointed at the middle.
- 02Sink the hips before each corner.
- 03No stutter steps in the transitions.
- 01Slowing down gradually into each corner — real change of direction is a hard brake, not a coast.
- 02Standing up in the transitions — the moment between two patterns is where you are slowest, so it needs the lowest hips.
- 03Always running clockwise — the drill has a strong and a weak direction and only one gets trained.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.