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Cones Arrow Drill

IntermediateCardioTier T3

Using three cones in an arrowhead layout, run to the point, shuffle diagonally back to one side, run to the point again, then shuffle to the other side.

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

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set cones as the arrow's point and its two rear bases.
  • Stand at the rear base in an athletic stance.
  1. She stands beside the rear marker in a low athletic stance facing the arrow's point cone ahead, arms ready at her sides.

    Step 1 of 5

    Stand at the arrow's rear base ready to run to the point.

  2. She runs forward to the arrow's point cone, mid-stride with her left leg driving, trunk tall, the point cone at her shoulder.

    Step 2 of 5

    Run to the point of the arrow.

  3. She shuffles diagonally back toward the right base facing the point, hips low, her right foot leading the lateral push while the point cone stays in front of her.

    Step 3 of 5

    Shuffle diagonally back to one side.

  4. She has run up to the point cone a second time and now shuffles diagonally back toward the left base, hips low, left foot leading, the right base behind her.

    Step 4 of 5

    Run to the point again and shuffle to the other side.

  5. She stands beside the rear marker in a low athletic stance facing the arrow's point cone ahead, arms ready at her sides.

    Step 5 of 5

    Stand at the arrow's rear base ready to run to the point.

Safety Information

The shuffle returns stay lateral and facing forward; keep the feet from crossing. 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. Alternate the shuffle sides; keep the hips low through each diagonal. 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.