Four-Cone Drill
- Prescription
- 4 × rounds · 90 s restabout 9 min
- Players
- Solo
- Equipment
- Cones (recommended)
Four cones (or other markers: bottles, bags) in a square, five yards per side. Start at one corner, run up to the opposite cone and cut toward a third: the square gives you both the 90-degree cut, along a side, and the 45-degree cut, across the diagonal. Do one full lap at 90, one full lap at 45, and compare what each angle costs you in steps. Four laps in total.
Related routes
Key points
- A 45-degree cut is made without slowing down, while a 90-degree cut requires you to slow down first: these are two different moves, not two versions of the same one.
- A square is still a square: put the cones back if they move; a shortened side distorts the angle.
- Call the angle before you go; otherwise you take whichever one comes.
- 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
- Taking every cut at the same in-between angle, which trains neither one.
- Cutting inside the cone to save time.
Demonstrations
- The square: diagram, then executionDICK'SYOUTUBE
- The 45-degree box drillYour Moment is NowYOUTUBE
- The box drill indoorsLevelUpFootballYOUTUBE
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Related drills
LEVELS : Beginner · Intermediate · Advanced
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