Trainers usually use cones as landmarks to set up an assortment of pre-programmed agility drills. The purpose of each drill is to develop movement through a succession of pre-planned manoeuvring changes.
Trainers can also modify them into semi-open drills by producing movement options and having the competitor respond to an outside stimulus. In two-cone drills, two cones are positioned apart at an established distance that works best for their activity or sport.
In most circumstances, a distance of five to nine metres is sufficient. People can execute numerous drills with this setup to advance rudimentary changes of directions.
Adding a third cone allows for altered mishmashes of movements and increases the difficulty of the drills. To set up for three-cone drills, they should be put spaced out in a straight line, each about five metres apart. While carrying out three-cone drills, participants must preserve a good position. They should also use short, shifting steps to round the cones.
The 180-degree drill delivers great training for three-cone drills. Participants can use a diversity of movement arrangements for three-cone drills. Moreover, all of the drills that can be used for two-cone drills can be adjusted for three-cone drills. As people advance in their progressions, they should add a multiplicity of movement patterns, comprising backward, forward, and lateral movements, as well as different approaches, such as a 45-degree lateral drop.
Adding more cones augments the complication of the drills and entails more mobility and body control, since partakers move in multiple directions and quicken and slowdown in different patterns. Five-cone drills once more add more milestones, increasing the intricacy of movement, the stresses on body position, suitable agility form, and performance. The sides of the square using five cones should be nine to 14 metres long.
- Dawes, Jay. Developing agility and quickness. Champaign, IL: Human Kinetics, 2012.
- Reuter, Ben. Developing endurance. Champaign, IL: Human Kinetics, 2012.