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Cones Four Corner Drill

AdvancedCardioTier T4

Stand at the center of a four-corner cone pattern. Sprint out to a corner cone, round it, and sprint back to the center hub. Turn around the hub and attack the next corner.

Targets: Ankle

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • agility ladder or cones

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set four corner cones around a centre hub marker.
  • Stand stationed at the centre hub ready to sprint.
  1. He stands at the centre hub marker of the four-corner pattern, athletic stance, the corner cones visible around him.

    Step 1 of 5

    Stand stationed at the centre hub of the four-corner cone pattern, ready to sprint to the first corner.

  2. He is sprinting out from the centre hub toward the first corner cone, body leaned into the spoke line.

    Step 2 of 5

    Sprint out from the centre hub to the first corner cone.

  3. He is rounding the corner cone, hips dipped into the turn, body banking around the marker to face back to the hub.

    Step 3 of 5

    Round the corner marker tightly and turn back toward the centre hub.

  4. He has sprinted back to the central hub and is turning around the hub marker toward the next corner cone.

    Step 4 of 5

    Sprint back to the central hub, turn around the hub marker, and attack the next corner.

  5. He stands at the centre hub marker of the four-corner pattern, athletic stance, the corner cones visible around him.

    Step 5 of 5

    Stand stationed at the centre hub of the four-corner cone pattern, ready to sprint to the first corner.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.