Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Two-Cone Weave Drill, an exercise that increases speed and agility.

Who’s Doing It

• Skip Schumaker, St. Louis Cardinals 2B

Muscular Benefits

• Increases speed and agility
• Improves body control and balance

Sports Performance Benefits

• Develops lateral speed and change of direction, necessary skills for fielding ground balls, breaking through the line or sprinting around a tennis court
• Improved body control and balance help you move around the field as quickly as possible without losing a step, while also ensuring you have stable footing to execute a throw or swing

How to Perform the Two-Cone Weave Drill

• Set up two cones seven yards apart
• Assume defensive position at first cone with second cone to right and partner in front
• Turn and sprint to second cone as you catch ball from partner
• Backpedal around cone, flip ball back to partner
• Sprint back to first cone
• Repeat continuously for specified reps
• Perform set in opposite direction

Sets/Reps: 2×8
Coaching Points

• Perform lateral and linear variations of drill
• Perform with equipment and movements specific to your sport
• Focus on balance and body control

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.