4 Great Cone Drills to Improve Speed

One thing that has slowed down since I passed the age of 40 is my speed and agility. I notice this every time I am chasing or running away from the kids while playing.

I have 4 drills you can do to help you improve your speed and agility. Check the exercises below and give them a go.


~ Rick Kaselj, MS


4 Best Cone Drills for Speed & Agility

CLICK HERE to watch the YouTube video.

#1 – Standard 4 Cone Box Drill

Standard 4 Cone Box Drill

Standard 4 Cone Box Drill

This is great for developing speed, quickness and agility for any short burst athletes who need to get off a line quickly or react to a ball rapidly. You are traveling forward for the first exercise, focusing on foot placements. You are getting down preparing for the next turn, lowering the body into the turn and getting a good twist to get to the next cone. Try to run in a straight line as much as possible.

#2 – Lateral Shuffle

Lateral Shuffle

Lateral Shuffle

You will face the center of the box. Your feet must stay parallel. You have to keep an eye for the cones out of your peripheral vision. You are traveling laterally all the way around the cones, focusing on pivoting and turning quickly at each count.

#3 – Backwards Shuffle
Backwards Shuffle

Backwards Shuffle

This is also referred to as reverse run. You definitely have to keep an eye out for foot placement on this, as you can’t see the cone coming up. Quickly use your peripheral vision to find the cone. Once you see the cone, lower your body down, slow your feet down, lots of little steps then get a good push off the ground to the next cone. You want to make sure you try to run as straight of a line as possible, so you are not taking any unwanted steps.

#4 – Cone Drill Combo

Cone Drill Combo

Cone Drill Combo

This last exercise combines all three of the movements; forward, lateral and rear. Face one direction the entire time. You have to make sure that you know exactly where you are going. You have to keep an eye of the cone so you are prepared for the next step as you approach the next cone.

In all of these exercises, make sure that you are doing them in both directions. You will start out to the left in one exercise, then next start out to the right so we are getting both movements down.

If you are looking for a complete strength and conditioning program for guys hitting 40 and above, then click here to check out the 40 STRONG program.

Take care!

Brian Klepacki