Speed and agility are two of the most important abilities that a football player should develop.
Hence, if you’re looking for a way to practice your skills and take them to the next level, then you should try cone drills for football.
Football is an unpredictable game. The average gameplay can last 3 hours and 12 minutes, and it will involve running between 7 to 10 yards.
That being said, speed workouts are essential to improve your speed, acceleration, change of direction, and lateral movement.
You need to create and exploit the space given to you.
One way to develop your skills is to condition your body through a chain of cone drills, so before starting your training program, you should determine how fast you are.
Check your speed by running 40 yards. Then, measure your acceleration by running a 10-yard and a 40-yard line.
Once you know your baseline, you can proceed to learn the different cone drills.
The L-Drill is considered the most popular cone drill. It requires multiple changes in direction within a small space.
To start, you need to set up three cones to form a right angle. Each cone should be 15 feet apart.
Position yourself at cone one and sprint to cone two. Stop. Then, backpedal to cone one again. Stop.
Then, sprint to cone three. Stop. Backpedal to cone one. Repeat the drill.
When you reach a cone and make a stop, make sure that you touch the ground before you backpedal or sprint. Do the drill for a number of rounds. Set the desired time.
This drill requires four cones positioned in a T shape. Each cone should be five yards apart.
To start, position yourself at cone one. Then, sprint five yards towards cone two.
Shuffle another five yards to get to cone three (positioned at the right side of the T-shape). Shuffle ten yards towards cone four (positioned at the left side of the T-shape).
Then, run another five yards to get back to cone two. Backpedal to cone one. Repeat the drill for a desired number of times.
This drill works on your posture including how you change your footwork and angle. Before you start, set up 5 cones in an X pattern.
Place cone one at the center. Place the other four exactly five yards from cone one.
To start, position yourself at cone two. Then, run 5 yards to cone three (at the side of cone two). Sprint towards cone one at the center. Run to cone four then to cone five. Sprint to cone one. Backpedal to cone two. Repeat the drill.
The goal of this drill is to react with speed and then sprint towards the right cone while thinking and accelerating quickly to stimulate your defense.
Before you start, you will need four cones and a training partner. Place the first cone in the area where the touchline meets the half-way line.
Cone two should be placed two normal strides from the half-way line. Cone three should be three long strides to the right of cone one and along the touchline. The fourth cone should be three long strides to the left of cone one.
To perform the drill, stand at cone one and sprint to the cone which your training partner will indicate.
Before you reach the cone indicated, the training partner should mention the next cone.
This drill is also known as the pro agility drill. It is used to measure your agility and quickness and will only require 3 cones. Line the cones 5 yards from each other.
Start at the middle cone or cone two. Then, run 5 yards towards cone one (on your right). Touch the line with your hand.
Then, reverse your direction and sprint 10 yards towards cone three on the far line. Touch the line and backpedal to cone two. Repeat the drill.
This is a shorter version of the 5-10-5 drill. The drill forces you to change direction and position your footwork with power.
To do this, you need to set up three cones on a line. Cone one should be 3 yards from cone two. Cone two should be 5 yards from cone three.
Start at the middle cone or cone two. From there, explode to cone one. Touch the ground. Then, sprint towards cone three. Touch the ground. Sprint back to cone one. Touch the ground. Explode to cone two and back. Repeat the drill.
This drill is not only used by those who play football but also those who play tennis, basketball, and baseball.
To do it, you need to set up four cones in a straight line. Cone one and cone two should be 5 yards from each other. Cone two and cone three should be 4 yards from each other. Lastly, cone three and cone four should 5 yards from each other.
From cone one, you need to run to cone two. From cone two, shuffle to cone three. Then, run to cone four. Return in the same run-shuffle-run pattern towards cone one.
This is the shorter version of the previous drill. It works on changing your direction with a lateral shuffle. For this, you need three cones. Position the cones in a straight line. Cone one and cone two should be 5 yards apart while cone two and cone there should be 4 yards apart.
While doing this drill, you need to have a training coach who will hold a cable behind you. The cable will offer additional resistant force.
Start at cone one and sprint to cone two. Shuffle to cone three and back. Then, sprint to cone one again. Repeat this drill for a number of times.
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There are more cone drills for football that you can try. In fact, you can even make your own.
Just remember that the main purpose of the drill is to develop your speed and agility, which, in turn, will improve your game.
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