Four Cone Drill

The Four Cone Drill is done by laying out a square with cones.

The cones should be 10 - 20 yards apart.

The workout will call for a specific distance. For example if the workout says "20 yard Four Cone Drill", place the cones 20 yards a part. If the workout calls for "15 yard Four Cone Drill", place the cones 15 yards apart.

X-------------------------X
|                              |
|                                    |
|                       | 10-20 yds
|                                    |
|                                    |
X-------------------------X

Right Side Start

1. Start on the right side of the square and sprint out to the 1st cone.
2. At the 2nd cone change direction and lateral shuffle to your left
3. At the 3rd cone change direction and back pedal
4. At the 4th cone change direction and sprint straight ahead through the 1st cone.

Left Side Start

1. Start on the left side of the square and sprint out the 1st cone.
2. At the 2nd cone change direction and lateral shuffle to your right
3. At the 3rd cone change direction and back pedal
4. At the 4th cone change direction and sprint straight ahead through the 1st cone.