One of the more common agility drills in sport is the 4 corner drill. The variations are numerous, but what is important is that it is done at full speed. In this example the cones are set 10 yards apart.
In the diagram below the athlete starts on the left side of the cones, sprints, turns and shuffles, turns, backpedals and sprints to the starting position. Normally, the athlete stops, rests for an allotted time then repeats the drill, however, in Counting Cones the athlete will continue running in the prescribed manner for 90 seconds before stopping to rest. Record the number of full trips in the prescribed manner the athlete completes, as well as add the last cone passed onto the total of full trips, example: 7 drills completed plus 2 additional cones passed.
Counting Cones – 10, 90 Second Runs:
Starting on the left side of the cones
Run full speed for 90 seconds and count the number of trips plus additional cones passed in the allotted time resting 90 seconds between each sprint.
Run this direction 5 times recording cones passed
Rest 90 seconds –
Starting on the right side of the cones
Run full speed for 90 seconds continuing to count the number of trips and additional cones passed with 90 seconds between sprints.
Total the number cones passed in 10 – 90 second runs with 90 seconds rest between each run. The goal is to beat the total number of cones passed the next time Counting Cones is run.
Dots, Disks & Cones – Rogers Athletic 1-800-457-5337