The Starburst Agility Drill is a conditioning drill which falls under the agility category. It uses cones placed in a circle, with the center as the starting and finishing point.

EXECUTION

Make a circle out of cones, and place one cone at the center of the circle. Athletes are to start at the center cone and sprint to a cone (or ray) on the outside, circle with the feet, and then return to center cone. Circle the center cone with short, choppy steps, and then continue to a second cone (ray). The athlete’s turn is complete after all cones have been circled.

For a variation, have the athlete reach down and touch each cone as they circle around it. Regardless, athletes will start at, and return to, the center cone after touching or moving around each ray.

DC KEYS

1. Pump the Arms, Chop the Feet – Athletic, rhythmic movements.
2. Distance = Work – The further the ray cones are, the harder the workout.
3. Run as Part of a Series – Use the Starburst in combination with one or two other sprint/agility variations.

EQUIPMENT LIST