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  • Home
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5 best agility cone drills for non boring cardio

June 14, 2017 //  by Di Hickman//  50 Comments

It’s no secret that I’m not a fan of steady state cardio. If you really enjoy the monotony of pounding the pavement, then sure go ahead and run. But unless your goal is to run a marathon, steady state cardio is doing you no favors. If you want a great cardio workout that is going to torch calories, improve your cardio and provide fun, then I suggest agility cone drills.

5 basic speed & agility cone drills at home workout

If fat loss is your goal then HIIT (high intensity interval training) is where it’s at. Intervals are my favorite form of cardio as I get a lot of bang for my buck. Disclaimer: I received a complimentary set of Profect Sports agility cones. This post may contain affiliate links, which means that if you click on one of the product links, I’ll receive a small commission.

You can view the video on YouTube. Maybe add it to a playlist? Above all, remember to to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with other benefits.

What is agility training?

Whether you’re just looking for a more challenging cardio workout, or you want to work on SAQ (speed, agility and quickness) for sports. Then agility cone drills can help. But what is speed, agility and quickness training?

  • Speed – the ability to move in a direction as fast as possible. Think changing stride length, and number of strides.
  • Agility – your ability to accelerate, decelerate, stabilize and change direction while maintaining proper posture.
  • Quickness – reacting and changing to body position in all planes of motion

Agility training can be an important part of fitness routine if you play sports like football, soccer, tennis or basketball. There are many ways to encompass agility training from speed ladders, cones, squares, lines or hurdles.

Why do agility cone drills?

When people think of fitness they generally think of cardio, weights or flexibility. There are other forms of fitness though. As previously mentioned there is speed, agility and quickness. But also mobility, mental, balance, power and more. Now we know what SAQ training, is why is is beneficial?

  • Increases movement skills
  • Improves body awareness
  • Decreases risk of injury
  • Uses more muscles than steady state cardio
  • Increase calorie burn with shorter duration workouts
  • It adds variety and interest – It’s fun!
  • Great for kids!

It’s great if you play sports  like tennis, basketball, or football, as SAQ can help improve your game. If you want to improve your PR on a race then agility cone drills can help you work on stride length, direction changes and speed.

5 Agility Cone Drills

So, you got a set of agility cones, now what? Let’s talk about 5 ways to use those cones, improve your cardio and get you a workout that’s going to torch calories. It’s important to note that these drills should be done with rest intervals. So do one drill, rest for 30 seconds and repeat. The idea is that you go AS FAST AS POSSIBLE while maintaining proper form and posture during the exercises. Movements include sprinting, back pedaling, side shuffle, and carioca.

5-10-5 Drill

The first drill is a simple and easy one, called the 5-10-5. This drill only requires 3 cones ,placed in a line. Each cone needs to be 5 yards apart.

personal trainer demonstrating agility cone 5-10-5 drills

Start at the middle cone and sprint to the left cone (5 yards). Then to the far right (10 yards), and back to the start cone (5 yards). You can run, sprint, side shuffle or carioca the 10 yards. Rest, and repeat. This time going to the right cone first.

T-drill

Setting up similar to the 5-10-5 drill, simply add one more cone for a “T” shape. Keeping 5 yards between each cone. Start this time at the bottom of your “T”, and sprint to the top center.

agility cone T drill

Just as with the 5-10-5, side shuffle 5 yards to the left, then carioca 10 yards to the far right, side shuffle 5 yards to the center cone, and back pedal 5 yards to the start. Rest and repeat this time sprinting forward then shuffling to the right cone first.

Box Drill

Super easy set up for the box drill. Take four cones and place them to form the corners of a square. Have approximately 10 yards between each cone. Starting at the bottom side shuffle to the right, sprint forward to the top of the box. Side shuffle to the left, and back pedal to the start.

agility cone box drills

Once back at the start you have options. You can rest here, then repeat in reverse order. Or immediately reverse everything sprinting forward, shuffle right, back pedal and shuffle left. Resting once you’ve done both directions.

Zig Zag drill

This zig zag drill is a little more involved, and requires more cones. Set the cones in 5 foot intervals along 2 parallel lines that are 10 yards apart. How many cones you use is entirely up to you.

agility cone zig zag drills

The idea is to move laterally from cone to cone in a zigzag diagonal fashion. I like the following:

  1. spring
  2. back pedal
  3. side shuffle
  4. side shuffle
  5. carioca
  6. carioca
  7. sprint
  8. backpedal

Upon reaching the last cone you have options: You can rest, reverse the zig zag working backwards, or spring around the start ready to begin again. The latter version works well if you have a workout buddy who you can tag.

Quick Tidy Drill

This is a drill I used to do with the kids when I taught fitness camps. Place ALL the cones in square or circle and stand in the center. Call out a color and sprint as fast as you can to that color cone and bring it back to the center (and stack it). If you have group of kids you can choose to call individuals.

agility cone tidy up drills

This works mental fitness, quickness, speed and agility. But, it also tidies all the the cones away simply and quickly, with no complaining. I’ve done a few different variations of this with larger groups of kids (20+) and it’s always fun.

personal trainer holding agility cones

If it’s just you on your own, then set out 10-20 cones. Set a timer at 45-60 second intervals. Hold a plank or squat and when the timer sounds, go! Grab a cone and bring it back. Then reset into your plank/squat. It’s killer.

Profect Sports Agility Cones

The folks at Profect Sports sent me a complimentary set of their agility cones to try. After using cheap dollar store cones for a while, the Profect set get an enthusiastic two thumbs up from me. The cones come with their own stand, a bag and in a variety of colors. There are 50 cones in this set, which means you can get a heck of a workout!

agility cones

This bumper set also makes them great for fitness coaches like me. One thing I really liked about this set is they are durable. A few of my other cones broke when a client accidentally stepped on them. The Profect agility cones folded, then popped right back into shape. Very durable!

agility cones with storage bag

If you want a fun way to workout outdoors, that is a break from your usual cardio HIIT then I highly recommend agility cones. Along with agility ladder workouts they are a great way to add a little something different to your fitness routine. If you have a budding sports star in your family, these are a must for fitness training. Plus if you have kids, agility cones are a great fun way to spent an hour at the park.

Questions

  • Have you used agility cones in a workout?
  • What’s your favorite way to get in cardio?
  • Do you like to workout outdoors?
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Reader Interactions

Comments

  1. Leslie Hernandez

    June 19, 2017 at 8:25 pm

    This is actually pretty cool and a great idea to stay motivated. Thanks for sharing this will look into it 😉

    Reply
    • Di Hickman

      June 21, 2017 at 3:12 pm

      Makes a fun change from boring running

      Reply
  2. Brittany

    June 19, 2017 at 4:31 am

    Ooh I would love this! I’m trying to get healthy and I think it would help if it were fun too. This looks like a hard but really fun challenge! I would definitely be motivated!

    Reply
    • Di Hickman

      June 21, 2017 at 3:11 pm

      Definitely motivating.

      Reply
  3. Rachel

    June 18, 2017 at 5:54 pm

    Drill training seems so fun! I think that cardio does get mundane for a lot of people but for me it’s the one thing that lets me really get into my head.

    Reply
    • Di Hickman

      June 21, 2017 at 3:11 pm

      I love to lift for that reason

      Reply
  4. Angela Ricardo Bethea

    June 17, 2017 at 11:38 pm

    Wow this sounds absolutely awesome! Thanks for sharing about HIIT (high intensity interval training) After my pregnancy, I’ll definitely consider this to help me on my weight loss goal.

    Reply
    • Di Hickman

      June 21, 2017 at 3:11 pm

      I’m hoping to upload the video soon too

      Reply
  5. Dawn McAlexander

    June 17, 2017 at 4:14 pm

    This actually looks like a lot of fun! I think I could actually get on board with these agility cones. It would be tough at first, but I think I could like it in the end.

    Reply
    • Di Hickman

      June 21, 2017 at 3:10 pm

      You’ll get better the more you practice

      Reply
  6. Glenda

    June 17, 2017 at 4:02 pm

    Wow this is a neat way to stay fit. I would like to try this out because I tend to get bored easily doing the same workout.

    Reply
    • Di Hickman

      June 21, 2017 at 3:09 pm

      me too, variety is key!

      Reply
  7. Cassie Tucker

    June 17, 2017 at 1:58 pm

    This is a great idea for a cardio workout. I have seen athletes using agility cones for pregame warm ups but never thought about using them for my own workout!

    Reply
    • Di Hickman

      June 21, 2017 at 3:09 pm

      Girl train like an athlete to look like an athlete!

      Reply
  8. Charotte

    June 17, 2017 at 11:39 am

    I love these types of drills! We do them a lot for netball and it really helps with speed and fast feet which is ideal!

    Reply
    • Di Hickman

      June 21, 2017 at 3:09 pm

      Yes I’ve done them for netball too!

      Reply
  9. Heather

    June 17, 2017 at 9:29 am

    I have never used agility cones – but I do set up some amazing courses for my kids to do with them 🙂 These look awesome – especially coming with 50!

    Reply
    • Di Hickman

      June 21, 2017 at 3:09 pm

      yep it’s a bumper pack for sure! Great for kids!

      Reply
  10. Heather

    June 17, 2017 at 7:41 am

    I love how you mix up your workouts everyday! I’m sure your success is coming because in part, your workouts are so fun!

    Reply
    • Di Hickman

      June 21, 2017 at 3:08 pm

      Yeah I have to change things up so I don’t get bored

      Reply
  11. Donah @ SJB

    June 16, 2017 at 3:09 pm

    I think, there is no boring outdoor cardio activity so far but this one is more fun! And you could do it with your kids or with your dogs. Cool idea!

    Reply
    • Di Hickman

      June 21, 2017 at 3:08 pm

      The kids love it… dogs not so much

      Reply
  12. Nicole Shillings

    June 16, 2017 at 2:28 pm

    This looks like a great work out! My boyfriend and I have been talking about adding more cardio into our routine.

    Reply
    • Di Hickman

      June 21, 2017 at 3:08 pm

      these are a great way to do cardio

      Reply
  13. Tabitha Shakespeare

    June 16, 2017 at 1:29 pm

    Oh I remember doing these in high school and I hated them! But they totally work and keep you in great shape!

    Reply
    • Di Hickman

      June 21, 2017 at 3:07 pm

      Hahaha I loved them, yes we were all in shape then right!

      Reply
  14. Jalisa Harris

    June 16, 2017 at 11:51 am

    I’ve never heard of these, but I would definitely use these in my workouts especially now. I
    m working really hard to lose weight. Next year I want to start expanding my family but want to be in decent shape so I can keep working out throughout my pregnancy.

    Reply
    • Di Hickman

      June 21, 2017 at 3:07 pm

      So many resources online now for fit pregnancies. Good luck

      Reply
  15. Jeanine

    June 16, 2017 at 11:08 am

    Wow it looks like fun and quite the burn. Something I know I’d love to try out sometime! This looks great!

    Reply
    • Di Hickman

      June 21, 2017 at 3:07 pm

      It is fun, and yes burns!

      Reply
  16. Cindy Ingalls

    June 16, 2017 at 9:33 am

    This looks like so much fun. I often get bored with my workouts and am always looking to try something new.

    Reply
    • Di Hickman

      June 21, 2017 at 3:06 pm

      No boredom here!

      Reply
  17. Journa Ramirez

    June 16, 2017 at 7:52 am

    I love this! It makes exercise easier and more effective. Hope I can get one for myself soon!

    Reply
    • Di Hickman

      June 21, 2017 at 3:06 pm

      they are fun!

      Reply
  18. Pam

    June 16, 2017 at 7:08 am

    I am not a fan of running, but I would love to work out outdoors! This looks fun and great for fat burining! Thanks for sharing.

    Reply
    • Di Hickman

      June 21, 2017 at 3:06 pm

      It’s a great fat burner!

      Reply
  19. Rachel

    June 16, 2017 at 5:34 am

    Great post to read. I don’t really do much exercising so I can’t answer your questions. I would love to start and need to find some energy first.

    Reply
    • Di Hickman

      June 21, 2017 at 3:06 pm

      Start slow. Tell yourself you’re gonna walk for 5 minutes and that’s it. Do that and add 1 minute a day.

      Reply
  20. Jessica Joachim

    June 16, 2017 at 4:14 am

    This looks like a great workout! It seems really intense and fun at the same time! I like working out outside in my yard so I might have to add this into the routine.

    Reply
    • Di Hickman

      June 21, 2017 at 3:05 pm

      Me too, I just needed more space for the camera 😉

      Reply
  21. Rhian Westbury

    June 16, 2017 at 2:01 am

    I’ve never heard of this before but it sounds intriguing, a bit like interval training x

    Reply
    • Di Hickman

      June 21, 2017 at 3:05 pm

      same concept. Little bit cheaper than a gym membership or buying your own bike 🙂

      Reply
  22. Brand with BigFitFam

    June 15, 2017 at 8:32 pm

    agility training can be so much fun, especially if you can find someone to do them with! Great job, this is def something more people need to try!

    Reply
    • Di Hickman

      June 21, 2017 at 3:05 pm

      Oh for sure, teamwork makes it more interesting

      Reply
  23. Cassie

    June 15, 2017 at 5:18 pm

    I’m definitely going to give this a go soon! Just gotta get some cones first haha! Love a good workout!

    Reply
    • Di Hickman

      June 21, 2017 at 3:04 pm

      No cones? Use sweaters, boxes, empty cans/bottles

      Reply
  24. Joanna @ Everyday Made Fresh

    June 15, 2017 at 4:52 pm

    This reminds me so much of PE class from elementary and middle school. Not that that’s a bad thing! I was never over weight in those days, because of those daily classes. I have just now gotten back into working out, and I’m currently in that cardio phase, this is a great change of pace.

    Reply
    • Di Hickman

      June 21, 2017 at 3:04 pm

      Right! And we never felt like it was “working out” because we were competitive and having fun.

      Reply
  25. Janel

    June 15, 2017 at 3:43 pm

    Thank you for including the visual guide on how to do this work out. I certainly need to do a work out like this so that I could burn some fat .

    Reply
    • Di Hickman

      June 21, 2017 at 3:03 pm

      Find something fun, do it often!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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