Cone drills are agility exercises performed by sprinting, shuffling, or backpedaling around or between cones placed in various patterns. They build sport-specific agility, change-of-direction speed, and acceleration. Common patterns include the 5-10-5 (pro agility), T-drill, and figure-8.
Muscle Group
Calves, Cardio, Glutes, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds sport-specific agility
- Develops change-of-direction speed
- Improves acceleration and deceleration
- Trains explosive power
- Easy to set up and adapt to any sport
- Measurable progress through timed runs
How to perform
- Set up cones in your chosen pattern. For a basic 5-10-5 (pro agility): place three cones in a line, 5 yards apart.
- Start at the middle cone in an athletic stance.
- Sprint 5 yards to one cone, touch it (or run around it), then sprint 10 yards to the far cone.
- Touch the far cone, then sprint 5 yards back to the middle.
- For a T-drill: sprint forward to a cone, shuffle laterally to another cone, shuffle back, then backpedal to the start.
- Move at 80 to 95 percent maximum effort. Focus on sharp, controlled cuts.
- Rest fully between drills. This is power and speed work, not endurance.
- Perform 4 to 8 reps per session.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary