How to Run the Cones in Athletic Field Drills

Athletic field drills give you the strength and endurance to compete. Your speed and agility improves and you learn how to move quickly, pivot and deal with unforeseen obstacles. This training can transcend into a stronger performance on the field or on the court. Follow these steps to run the cones in athletic field drills.

Instructions

Difficulty: Moderately Easy

1. Place four cones in the shape of a square. Make sure that they are set 10 yards apart in every direction.
2. Stand at the bottom right to the outside of the first cone. Sprint forward. Keep in mind that you want to stay close to the outside of the imaginary line from the bottom right cone to the top right cone.
3. Sidestep or shuffle your feet from the top right cone to the top left cone. Stay in front of the cones while doing this exercise.
4. Backpedal from the top left cone to the bottom left cone. Push yourself to run fast and hard, being careful not to fall down.
5. Side step or shuffle from the bottom left cone to the bottom right cone. Once you reach the cone immediately sidestep back toward the bottom left cone.
6. Reverse the steps. Instead of backpedaling, sprint forward and vice versa. Continue until a predetermined time cycle has been reached.
7. Mark down your times in a log book. Compare your progress as you do field drills.