Adiletix - Cone Drills - Step-by-Step Guide

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Cone Drills

1 - Set up a series of cones in a desired pattern (e.g., T-shape, L-shape, or straight line) with cones spaced 5–10 yards apart.
2 - Start in an athletic stance at the first cone with your knees slightly bent, hips low, and weight on the balls of your feet.
3 - On your signal or a coach's command, sprint, shuffle, or backpedal between the cones as dictated by the drill pattern.
4 - Drive through each change of direction by planting your outside foot firmly and pushing off explosively to accelerate to the next cone.
5 - Keep your hips low and your center of gravity stable during all direction changes to maintain balance and speed.
6 - Touch or round each cone as required by the drill pattern without losing momentum.
7 - Complete the prescribed number of repetitions or timed sets, focusing on speed, agility, and clean footwork throughout.

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