Before you start, make sure to warm up with several static and dynamic stretching exercises. I recommend performing the cone drills at least two to three times a week.

5-Cone Drill

Reps: 3 (two to three minutes rest between reps)

Set-up: Place four cones in a box shape, five yards apart, and place a fifth cone in the middle.

• Start at the bottom right cone in a 3-point stance
• Sprint to the middle cone
• Go around and sprint to the top right cone
• Go around and sprint to the top left cone
• Go around and sprint to the middle cone
• Go around and sprint to the bottom left cone
• Run under control, stay low and keep your head up

6-Cone Drill

Reps: 3 (two to three minutes rest between reps)

Set-up: Place six cones in a straight line five yards apart.

• Start at the first cone in a 3- point stance
• Sprint as fast you can to the second cone
• Back pedal to the first cone
• Sprint to the third cone
• Repeat until you sprint to each cone
• Run under control, stay low and keep your head up

4-Cone Drill

Reps: 3 (two to three minutes rest between reps)

Set-Up: Place four cones in a box shape five yards apart.

• Start at the bottom right cone in a 3-point  stance
• Sprint to the top right cone
• Go around and sprint diagonally to the bottom left cone
• Go around and sprint to the top left cone
• Go around and sprint diagonally to the bottom right cone
• Run under control, stay low and keep your head up