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Dynamic Cone Circuit

Improve agility, coordination, and sprinting form through varied drills.

Warm Up15-16U189-1011-1213-14Adultgroup12 players minimumstarstarstarstarstar4.3 (10)
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Equipment, Setup & Instructions
Equipment
  • Cones
  • 20x20 yard marked area
Setup
  1. Area: 20x20 yard square marked area
  2. Team Red: 6 red outfield players start lined up behind the first cone of their line, facing the parallel line 5 yards away
  3. Team Blue: 6 blue outfield players start lined up behind the first cone of their line, facing the parallel line 5 yards away
  4. Equipment: Two parallel lines of cones spaced 5 yards apart, with cones placed 1 yard apart within each line, set inside the 20x20 yard square
Instructions
  1. Players jog to the far cone and back, increasing pace on the return.
  2. At each cone, perform a knee lift by rotating the knee out, then forward, and plant the foot; alternate legs at each cone.
  3. Jog to the first cone, then side shuffle at 90 degrees toward the opposite line, circling each other while facing forward.
  4. Side shuffle and midway, jump sideways for a shoulder bump with partner, then shuffle back and proceed.
  5. Sprint to the second cone and back to the first, then continue by sprinting two cones forward and one back, with hips and knees bent.
Coaching Points
  • Maintain a controlled pace in jogs and sprints to prevent injury.
  • Ensure proper knee lift and hip rotation during knee exercises.
  • Keep posture upright and shoulders forward during circle drill.
  • Execute shoulder contact safely during jumping exercise.
  • Keep hips and knees bent during sprints for agility.
  • Ensure even spacing between players to avoid collisions.
  • Encourage partner communication for coordination.
  • Monitor fatigue and adjust intensity as needed.
Variations
Make it harder:
1. Reduce cone distance to increase agility demands.
2. Incorporate a ball for dribbling during drills.
3. Add a racing element to increase competition.
Make it easier:
1. Increase cone spacing for easier navigation.
2. Allow resting periods between drills.
3. Simplify movements, skipping shoulder bump drills.
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