3 Cone Reaction Drill
Purpose:
The 3 Cone Reaction drill is an agility drill that builds a player’s change of direction speed while in movement. I use this drill as a conditioning drill to test my athlete’s focus and change of direction speed while they are on the move and fatigued. Players must be able to react and change direction at the speed of the game while on the field. The 3 cone reaction drill prepares them for such scenarios.
Drill Set Up:
4 cones are involved in this drill. The first cone is the start and finish cone and should be set up on a line at a given point. This is the cone that the player will be starting at and also returning to in between drill directions.
There will be 3 other cones set up 5-7 yards away from the start cone in a straight line going across from each other. These cones will be labeled cones 1, 2 and 3.
Drill:
Player will start at the start cone facing the 3 positioned cones in front of them. Coach will begin the drill by instructing the player to chop their feet in rapid succession, like the player is running while in place. The coach will then call out a number; either number 1, 2 or 3. Player will sprint to the corresponding cone, break their feet down, change direction and return to the start cone. Upon the player returning to the start cone the coach will give the player another number: 1, 2 or 3 and the player will, break down their feet, and sprint to the next number cone. The drill will continue with the coach calling out numbers and the player sprinting to the directed cone and returning to the start cone. The drill ends with the coach giving the direction to “break” the drill. When the player “breaks” the drill, the player finishes by sprinting through the start cone.
Tags: 3 cone reaction drill, coaching, defense, defensive line, football done right, football drills, strategy, teach
Pro Shuttle Run Drill
Purpose:
To measure the linear and direction changing speed of an athlete over a 20 yard distance.
Drill:
Set up 2 cones that mark a 10 yard distance, for example one cone on the goal line and one cone on the 10 yard line.
Player starts at the the mid way point in between the two cones.
Player sprints in the direction of one of the cone markers, 5 yards away.
Before reaching the first cone, player should chop his feet, lower his pad level and prepare his body to change direction.
Upon reaching the first cone, player should be in a ready position to change direction. Player should change direction and sprint towards the second cone positioned 10 yards away from the first cone.
Before reaching the second cone, player should chop his feet, lower his pad level and prepare his body to change direction.
Upon reaching the second cone, player should be in a ready position to change direction. Player should change direction and sprint towards the finish line 5 yards away.
Player should finish by sprinting past the finish line.
Timing:
Coaches should time this drill for their players on a standard hand held stopwatch. Player’s time should be started at their initial movement toward the first cone and should be stopped when the player crosses the finish line of the drill.
Tags: coaching, defense, football done right, football drills, pro shuttle, strategy, teach