5yds
5yds
Start/Finish
Sprint
Backwards Run
Shu e
Shu e
X
X
X
Wait Cone
1
2
4
3
C
C
1
2
4
3
C
C
X
X
X
Wait Cone
Shu e
Shu e
5yds
5yds
Start/Finish
Sprint
Backwards Run
“4 Cone Box Drills”
To improve overall quickness and agility
Directions:
The athlete starts at Cone 1,
sprints to Cone 2, shu es to Cone 3,
backwards run to Cone 4, and shu es to
Cone 1.
Coaching Points:
Shu e: Make sure each
athlete has the shoulders square, head up
and is in a proper hitting position with
chest spread, hands in front and with good
bend in waist and knees. Be sure they
shu e their feet using quick steps without
over striding or crossing over.
Backwards Run: Make sure each athlete
keeps his feet under and no wider then his
hips. His waist should be bent so that his
shoulders remain slightly in front of his
hips, his head should be up, and his arms
should swing naturally.
5yds
5yds
5yds
5yds
Start
Start
Start
Sprint
Sprint
X
X
X
X
X
X
Wait Cone
Wait Cone
1
2
3
C
C
3
1
2
Finish
Finish
C
C
“L Drill”
To improve overall quickness and agility
Directions:
Player starts at Cone 1. Sprint to
Cone 2 (round cone 2), sprint back to Cone 1
(round cone 1) then sprint to Cone 3 (round
cone 3) and sprint back past Cone 1.
Coaching Points:
Players should lean into
their turns much like an airplane, dipping
their shoulder into the turn. Players should
have good arm pump throughout the run.
Players should stay tight to the cones
coming out of the turn and not belly out too
much. Players must explode past the nish.
5yds
5yds
5yds
3yds
3yds
3yds
1
2
3
4
5
7
6
Backwards Run
Backwards Run
Backwards Run
Sprint
Sprint
Sprint
Finish
X
X
X
Wait Cone
C
C
Start
5yds
5yds
5yds
3yds
3yds
3yds
1
2
3
4
5
7
6
Backwards Run
Backwards Run
Backwards Run
Sprint
Sprint
Sprint
Finish
X
X
X
Wait Cone
C
C
“W Drill”
Improve the athlete's ability of breaking out of
backpedaling into forward sprint and back while
keeping eyes focused on the target
Directions:
The athlete starts by facing backwards at
Cone 1, backwards run to Cone 2, sprint to Cone 3,
backwards run to Cone 4, sprint to Cone 5, backwards
run to Cone 6, and sprint past Cone 7.
Coaching Points:
Make sure each athlete keeps his
feet under and no wider then his hips. His waist should
be bent so that his shoulders remain slightly in front of
his hips, his head should be up, and his arms should
swing naturally. Make sure athletes stay down, keep
their nose over their toes, eyes up not looking at their
feet, and have quick feet. In transition from backped-
aled to sprint have player plant right foot on cut when
going left and plant left foot when going right. Have
player shift their weight to forward foot while they
plant cut foot perpendicular (T-Step) to where he
wants to go pushing o with the inside portion of his
foot. This ensures the players gets the most traction
and limits slipping. When transitioning from sprint to
backpedal, have players drop his butt and pushes o
his frontside foot as he goes into his backpedal.
3
2
1
60
