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Cones X-Drill

AdvancedCardioTier T4

Using four cones in an X pattern, sprint diagonally, shuffle sideways, sprint diagonally again, then shuffle back to the start.

Targets: Hip

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 markers in a square and start at the bottom-left.
  • Prepare to sprint diagonally.
  1. He crouches in a ready stance beside the bottom-left cone: weight forward, one hand near the floor, eyes up on the top-right corner; the four cones mark the square ahead.

    Step 1 of 5

    Start at the bottom-left marker.

  2. He sprints diagonally toward the top-right cone: mid-stride in a low acceleration, arms pumping, body angled along the diagonal path; the bottom-left cone falls behind him.

    Step 2 of 5

    Sprint diagonally to the top right.

  3. He shuffles laterally along the top line toward the top-left cone: side-on stance, feet never crossing, low hips; the top-right cone is just behind him.

    Step 3 of 5

    Shuffle sideways to the top left.

  4. He sprints diagonally back across the square toward the bottom-right cone: mid-stride, low and driving; the X's second diagonal leg underway before the closing shuffle home.

    Step 4 of 5

    Sprint diagonally to the bottom right.

  5. He crouches in a ready stance beside the bottom-left cone: weight forward, one hand near the floor, eyes up on the top-right corner; the four cones mark the square ahead.

    Step 5 of 5

    Start at the bottom-left marker.

Safety Information

The order is diagonal sprint, lateral shuffle, diagonal sprint, lateral shuffle back. 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. The legs alternate sprint and shuffle; keep the feet uncrossed through the shuffle legs. 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.