Two Cone Agility Drill uses two cones, set 5-10 yards apart, to create a number of agility routines.  Use a sprint, backpedal, side-shuffle, high-knees, or other movement to move between the cones.  Add pushups, catching or tossing a ball, somersault rolls, etc. for added “fun.”

EXECUTION

Example: Start in the center of two cones approximately 20 feet apart. Sprint to one side and circle the cone, return to the center and receive a baseball (or tennis ball or soccer ball). Toss the ball back to the coach, drop for a single push-up or burpee, and then sprint to the other cone. Continue for 15-20 seconds or a number of repetitions before moving back into line to rest. A fun variation is to finish each set of two-cone movements with a football pattern. Here are some other two cone examples:

• Example #1 = Start middle —> Side shuffle right, touch cone —> Side shuffle left (back to middle) —> Catch, toss, burpee —> Side shuffle left, touch cone —> Side shuffle right (back to middle)
• Example #2 = Lateral high-knee right, touch cone —> High-knee left to center —> Jump up to “rebound” a tossed ball —> Lateral high-knee left, touch cone —> Lateral high-knee right (back to middle)

DC KEYS

1. Up and Down in The Middle – Involve challenging body-movement each return to the middle
2. Fun Finish – Try the football pattern to finish off each set
3. Involve in an Agility Course – Try 2-cone, 4-cone, 5-10-5, and Starbust as a four-station workout.

EQUIPMENT LIST