Cone Drill for Agility

A Challenging Agility Drill to Improve Quick Direction Changes and Footwork Speed

The Cone Drill for Agility uses a zig-zag cone layout to challenge players to sprint, side-step, and make quick directional changes. Perfect for 10-12 year-olds looking to take their game to the next level, this drill builds agility, speed, and footwork essential for baserunning and fielding.

Difficulty Rating: ★★★★☆ (Challenging)
Time Estimate: 10-15 minutes

Setup:

  1. Equipment Needed:
  • 6-8 cones, set up in a zig-zag pattern.
  • Stopwatch (optional, for timing each run and creating a sense of competition)
  • Markers or tape to create a start and finish line.
  1. Drill Area Layout:
  • Arrange the cones in a zig-zag pattern, spacing each cone about 5-7 feet apart. This distance can vary depending on the players’ skill level and speed.
  • Set up a clear starting point and finish line.
  • Make sure there’s enough space around the cones for players to safely move in and out during quick turns.

How to Run the Drill:

  1. Starting Position:
  • Players begin at the starting line, ready to sprint to the first cone.
  1. Execution Steps:
  • On the coach’s signal, the player sprints to the first cone, then quickly changes direction to run toward the next cone in the zig-zag pattern.
  • At each cone, the player should perform a side-step or plant and push off in the opposite direction, focusing on controlled but fast footwork to get to the next cone.
  • The player continues through each cone until reaching the finish line.
  • The drill can be repeated 3-4 times per player, with rest periods in between.
  1. Timing & Competition:
  • Use a stopwatch to time each run, recording each player’s best time. Encourage players to compete against their own best times and against teammates.
  • To increase the challenge, add a few seconds of rest between rounds and let players repeat the drill while aiming to improve their time.

Why You Run This Drill:

The Cone Drill for Agility helps players develop quick footwork, body control, and the ability to change directions rapidly—all critical skills for elite baserunning and fielding. For players who want to be top performers, improving agility is a key component of fielding range and reaction time. The quick, sharp directional changes simulate the demands of fielding ground balls or sprinting between bases.

Key Skills Developed:

  • Agility and Footwork Speed: Players improve their ability to make sharp turns and manage quick, lateral movements.
  • Body Control and Balance: The drill requires controlled, balanced movements through the zig-zag, reducing the risk of stumbling or losing speed.
  • Baserunning and Fielding Readiness: The agility gained translates directly to improved fielding range and baserunning efficiency, crucial for top-level play.

Coaching Notes & FAQs:

Coaching Tips:

  • Focus on Footwork: Remind players that quick, efficient footwork is more important than all-out speed. Encourage them to stay low, with knees bent, and use short, powerful steps to pivot around cones.
  • Stay Controlled: Fast movement doesn’t mean out of control. Make sure players focus on balanced body control at each cone to avoid overstepping or losing speed.
  • Encourage Competition: Timing each run and setting improvement goals can increase motivation and focus among players. Create a friendly competition by sharing best times or encouraging players to beat their own records.

Frequently Asked Questions:

  1. What if players are struggling with sharp turns?
  • If a player is having trouble with quick turns, slow down the pace of the drill slightly and encourage them to practice stepping into the turns rather than rushing. Proper form is essential, so give them time to work up to a faster speed.
  1. Can I make this drill more challenging?
  • Yes! You can increase the distance between cones, add more cones to extend the drill, or create additional rounds where players perform the drill with shorter rest times. For advanced players, you can also introduce a backpedal or shuffle step between certain cones to further challenge footwork and body control.
  1. How often should I run this drill in practice?
  • Running this drill 1-2 times a week is ideal, especially during practices focused on speed and agility. It’s also a good warm-up drill for high-intensity practice days, as it engages core skills needed in fielding and baserunning.
  1. Is this drill suitable for all positions?
  • Yes, agility is crucial for every position on the field. While infielders and baserunners may benefit the most, outfielders and pitchers also gain from improved footwork and the ability to change directions quickly.

The Cone Drill for Agility is a powerful training tool for players aiming to develop top-level agility, speed, and footwork control. With regular practice, players will see noticeable improvement in their baserunning and fielding abilities, making them faster and more agile on the field.