The figure run is an agility drill where you run in a figure-eight pattern around two cones placed several yards apart. The continuous tight turns build change-of-direction speed, ankle stability, and cardiovascular conditioning. It is a staple drill for any sport requiring directional changes.
Muscle Group
Calves, Cardio, Glutes, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds change-of-direction speed
- Develops ankle stability through turns
- Excellent cardiovascular conditioning
- Easy to set up with two cones
- Trains both directions equally
- Carries over to court and field sports
How to perform
- Set two cones 5 to 10 yards apart on the ground.
- Start at one cone in an athletic stance.
- Run forward, around the second cone, then loop back around the first cone — tracing a figure-8.
- Continue tracing figure-8s for 30 to 60 seconds.
- Cut the corners as tightly as possible. Stay low through the turns.
- Pump your arms naturally. Drive with each step.
- Reverse direction halfway through to work both sides equally.
- Walk to recover, then repeat for 4 to 6 rounds.
FRONT VIEW
BACK VIEW
Quadriceps
Primary
Calves
Primary
Abs
Primary
Hamstrings
Primary