← EXERCISE LIBRARYAgility
Cone Star Drill
Break from a centre cone to each of five or eight outer cones and back. Trains multidirectional acceleration and deceleration from a single reactive starting position.
- 01Set five to eight cones in a circle about five yards from a centre cone.
- 02Start at the centre in an athletic stance, hips low, weight on the forefeet.
- 03Break to the first outer cone, touch its base, and return to the centre.
- 04Repeat to each outer cone in turn, returning to the centre every time.
- 05Rest 90 seconds between full circuits and run 3 to 4 circuits.
- 01Push off the far foot to change direction.
- 02Reset your stance at the centre every time.
- 03Deceleration is the drill, not the sprint.
- 01Coasting into the outer cones — the braking phase is where the training effect and the injury protection sit.
- 02Standing tall at the centre between reps — you cannot break in any direction from an upright, straight-legged stance.
- 03Running the whole circuit without rest — it becomes a conditioning circuit and the movement quality drops.
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.