Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Exercise Lab

T-Cone Drill

View Instructions

Equipment

  • Cones

Muscle Groups

  • Hips & Buttocks
  • Legs

Purposes

  • Agility assessment.
Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Warm Up: Jog for 3 minutes
  • Warm Up: Hop in place for 10 to 15 seconds
  • Your running pattern: Sprint from cone 1 (the start) to cone 2; shuffle sideways to cone 3; shuffle sideway to cone 4 (by-passing cone 2); shuffle back to cone 2, and finally, back peddle to cone one (also the finish)
  • Always face forward and keep your feet pointed forward/in front of you
  • Perform the drill once at a moderate intensity effort
  • Perform the drill again at a moderately high intensity effort
  • Perform the drill one final time; give it your best effort (“all out”), timing your run from start to finish
  • The time is the measure of your agility
  • Record this measurement

ProTip

  • Move quickly.

Mistakes

  • Letting your legs cross as you move side-to-side (laterally).