Cone Drill

Cone Drill


This exercise involves setting up cones in a specific pattern and then running through them as quickly as possible, changing direction and speed as needed. It is often used in sports training to improve agility, speed, and coordination.

Muscle Group

Equipment Required

Cone Drill Instructions

  1. Stand with your feet shoulder-width apart and hold the cone-drill in your hands.
  2. Extend your arms straight out in front of you, holding the cone-drill at chest height.
  3. Rotate your torso to the right, bringing the cone-drill to your right side.
  4. Return to the starting position and then rotate your torso to the left, bringing the cone-drill to your left side.
  5. Repeat this movement for the desired number of repetitions.

Cone Drill Form & Visual

Cone Drill

Cone Drill Benefits

  • Improves core strength and stability
  • Enhances balance and coordination
  • Increases body awareness and proprioception
  • Helps prevent falls and injuries
  • Can be modified for different fitness levels and abilities
  • Can be done anywhere without equipment

Cone Drill Muscles Worked

  • Quadriceps
  • Hamstrings
  • Calves
  • Glutes
  • Core muscles

Cone Drill Variations & Alternatives

  • cone shuffle
  • cone weave
  • cone serpentine
  • cone hop
  • cone sprint