Cone Circuit Drill
- Prescription
- 3 × 3 reps · 90 s restabout 9 min
- Players
- Solo
- Equipment
- Cones (recommended)
The same plant step in three versions, depending on the point you aim for on the way out: tight to the inside for the slant, at 90 degrees for the dig, open to the outside for the curl. Set a different exit cone (or any other marker: bottle, bag) for each version and run to it. Three sets of three runs, one version per set.
Related routes
Key points
- It’s the aiming point that changes, not the move: same plant, three exits.
- Place the exit cone before you start; otherwise, you’ll have to improvise the angle as you run.
- Keep your torso in front of your hips in all three variations.
- In a group, with a ball: your partner throws to you as you come out of the break. Same movement, plus the catch.
Common mistakes
- Changing the plant mechanics along with the angle, which makes the three versions impossible to compare.
- Coming out halfway between two angles: three distinct exits, or the drill tells you nothing.
Demonstrations
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Related drills
LEVELS : Intermediate · Advanced
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