To gain better mobile, catlike agility, cones can be an integral part in building such a training program. By using cones set up in various configurations, athletes can gain better cutting and slashing ability, and at the same time make it sports specific.
With 6-8 cones and an imagination, several drills can be created. Use the following guidelines to make an agility program
Set up cones in certain patterns distances. Idea distances are short, up to 5 yards.
When performing drills, be multi directional. For example, set up four cones in a square, about 5 yards apart. You can start at cone A, then sprint to cone B, then shuffle to cone C, then back pedal to cone D, then sprint to cone E.
Use various patterns and numbers of cones (rectangle, square, straight line, combos of these, etc.)
Use then same pattern on certain drills, simply perform a different skill between the cones (alternate sprints with shuffle, back pedal, etc.)
Be creative, and build your program to the best of your ability. And don't forget to make it sports specific! Add the use of balls-catching, dribbling, etc.
About the Author
Daimond Dixon is a Nike SPARQ Certified Performance Trainer who has psecialized in training athletes over the past decade. Visit his performance site at www.ProPowerTraining.com
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