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Cones Box Drill

AdvancedCardioTier T4

Around four cones in a square, sprint forward, shuffle sideways, backpedal, then shuffle back to the first cone, always facing the same way.

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

step_box

Home Options

  • agility ladder or cones + step or plyo box

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set four cones as a square about five metres a side.
  • Stand at corner one in an athletic stance facing the square.
  1. She stands at cone one in a low athletic stance, facing the square's far side, the other three corners marking the course ahead.

    Step 1 of 5

    Stand at the first corner ready to sprint the square.

  2. She sprints the square's first side toward cone two, mid-stride with her right leg driving and her eyes fixed forward.

    Step 2 of 5

    Sprint forward to cone two.

  3. She shuffles laterally along the square's second side toward cone three, hips low, feet uncrossed, her eyes still fixed in the original direction.

    Step 3 of 5

    Lateral shuffle to cone three.

  4. She backpedals down the square's third side toward cone four, staying low, steps short and controlled, her gaze still locked in the original forward direction.

    Step 4 of 5

    Backpedal to cone four.

  5. She stands at cone one in a low athletic stance, facing the square's far side, the other three corners marking the course ahead.

    Step 5 of 5

    Stand at the first corner ready to sprint the square.

Safety Information

Sprint forward, shuffle, backpedal and shuffle around the square, always looking in the same direction. The backpedal leg keeps the gaze forward - travel backward under control, staying low. 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. Keep a fixed-direction gaze; do not turn the head through the course. 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.