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Cones Circle Drill

AdvancedCardioTier T4

Run at top speed around a ring of eight cones, staying close to the cones and leaning into the curve.

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 the cones in a circle.
  • Stand at the circle's edge ready to sprint.
  1. He stands beside the cone circle in a low athletic stance, facing along the perimeter line with the ring curving away to his left.

    Step 1 of 5

    Stand at the circle's edge ready to sprint the perimeter.

  2. He sprints the near arc of the circle leaning inward: his inside shoulder dropped, his hips tipped toward the centre, short quick strides hugging the cone line.

    Step 2 of 5

    Sprint the near arc leaning into the centre.

  3. He continues the sprint on the far arc, body still inclined toward the centre, his right inside leg driving as the circle bends him around.

    Step 3 of 5

    Continue the leaned sprint around the far arc.

  4. He nears the starting point still sprinting on the lean, the lap closing beneath him, his posture unchanged and tight to the cone line.

    Step 4 of 5

    Complete the lap still leaning and close.

  5. He stands beside the cone circle in a low athletic stance, facing along the perimeter line with the ring curving away to his left.

    Step 5 of 5

    Stand at the circle's edge ready to sprint the perimeter.

Safety Information

Sprint at top speed navigating around the circular cone perimeter, staying as close to the cones as possible and leaning in. The inward lean carries the speed around the curve; keep the inside shoulder low and the steps short on the bend. 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. A top-speed bend sprint loads the ankles and knees on a lean; clear the perimeter of obstacles. 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.