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Cones W-Drill

AdvancedCardioTier T4

Stand at the base of a W cone pattern and sprint forward to the first apex cone. From the apex, backpedal diagonally to the next point. Repeat through the remaining legs of the W.

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 the cones in a W pattern with apex and depth points.
  • Stand at the W's start ready to sprint.
  1. She stands at the base of the W cone pattern, athletic stance, the W of cones laid out ahead.

    Step 1 of 5

    Stand at the base of the W cone pattern ready to sprint to the first apex.

  2. She is sprinting forward toward the first apex cone, body leaned into the run, arms pumping.

    Step 2 of 5

    Sprint forward to the first apex cone of the W.

  3. She has turned at the apex and is now running backward diagonally toward the next depth-point cone, looking over her shoulder.

    Step 3 of 5

    From the apex, backpedal diagonally to the next depth point of the W.

  4. She continues the pattern along the W, now sprinting forward to the next apex while the depth cones behind her mark the completed legs.

    Step 4 of 5

    Repeat the forward-sprint then diagonal-backpedal pattern through the remaining W legs.

  5. She stands at the base of the W cone pattern, athletic stance, the W of cones laid out ahead.

    Step 5 of 5

    Stand at the base of the W cone pattern ready to sprint to the first apex.

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.