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Cones Zig-Zag Sprint

AdvancedCardioTier T4

Sprint from cone to cone along a wide zigzag. Slow sharply at each cone, drop the hips, and speed up toward the next.

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 wide zigzag about five metres apart.
  • Stand at the first cone in an athletic stance.
  1. She stands beside the first cone in a low athletic stance, the zigzag of markers angling away ahead of her.

    Step 1 of 5

    Stand at the first cone ready to sprint the zigzag.

  2. She sprints the diagonal leg toward the second cone, mid-stride with her left leg driving and her trunk forward, the marker ahead and to her right.

    Step 2 of 5

    Sprint to the next cone.

  3. She plants her right outside foot beside the second cone with her hips dropped low, braking hard, her body sinking and beginning to turn toward the third marker.

    Step 3 of 5

    Decelerate sharply at the cone, drop the hips.

  4. She drives out of the plant into the next diagonal leg, right leg pushing away, body rising into the sprint toward the third cone.

    Step 4 of 5

    Accelerate toward the next marker.

  5. She stands beside the first cone in a low athletic stance, the zigzag of markers angling away ahead of her.

    Step 5 of 5

    Stand at the first cone ready to sprint the zigzag.

Safety Information

Drop your hips as you slow down before each turn, and plant your outside foot under control. 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. Sharp repeated cuts load the knees and ankles; set the cones wide enough to brake. 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.