Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Cones Hourglass Drill

AdvancedCardioTier T4

Start at a corner of an hourglass cone pattern and sprint diagonally to the center cone. Shuffle sideways across to the next diagonal line. Then sprint diagonally to the far 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 the cones in the hourglass layout with a centre hub.
  • Stand at a corner of the hourglass ready to sprint.
  1. He stands at one corner of the hourglass cone pattern, athletic stance, the centre hub cone diagonally ahead.

    Step 1 of 5

    Stand at a corner of the hourglass cone pattern ready to sprint diagonally to the centre hub.

  2. He is sprinting diagonally toward the centre hub cone, body leaned into the diagonal line, arms pumping.

    Step 2 of 5

    Sprint diagonally across the pattern to the centre hub cone.

  3. He has reached the centre hub and is shuffling laterally beside it, hips low, feet apart, ready for the far diagonal.

    Step 3 of 5

    Reach the hub and shuffle laterally across to the next diagonal line.

  4. He has broken from the shuffle into a diagonal sprint toward the far corner cone, the hourglass line tracing behind him.

    Step 4 of 5

    Break off the shuffle into a diagonal sprint to the far corner, completing the hourglass line.

  5. He stands at one corner of the hourglass cone pattern, athletic stance, the centre hub cone diagonally ahead.

    Step 5 of 5

    Stand at a corner of the hourglass cone pattern ready to sprint diagonally to the centre hub.

Safety Information

Trace the hourglass boundary through the cone pattern. Take a corner start, then a diagonal sprint to the centre hub, a lateral shuffle and a diagonal sprint to the far corner. 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.

Get your free personalized program at clapmove.com/register

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