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Dynamic Endurance Training Session: Cone Drills for Improved Agility and Speed

This endurance training session consists of four structured exercises designed to enhance speed and agility using cones set up in various distances. Exercise 1 involves running 10 sets of 100m with scheduled breaks; Exercise 2 focuses on jogging and sprinting to alternating cones; Exercise 3 includes timed runs to multiple cones for maximum repetitions; and Exercise 4 combines sprints to three cones within a minute. These drills can be adapted for smaller spaces and are excellent for building endurance, coordination, and sprinting skills.

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Dynamic Endurance Training Session: Cone Drills for Improved Agility and Speed

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  1. Session Number One Endurance

  2. Exercise 1 Try Line Try Line 5m 22m 10m 50m 10m 22m 5m Exercise 2 Exercise 3 Exercise 4

  3. Try Line Try Line 5m 22m 10m 50m 10m 22m 5m • Cones can of course be set up in a single row as above allowing for the use of less space

  4. Exercise Number One

  5. Exercise 1 Try Line Try Line 5m 22m 10m 50m 10m 22m 5m • Cones are placed 100m apart at either end of the pitch. • Set watch to 50 seconds • Run 10 x 100m • This should take 20 sec for 100m and allows for 30 second break • Allow 2 1/2 minutes break.

  6. Exercise Number TWO

  7. Try Line Try Line 5m 22m 10m 50m 10m 22m 5m Start 1 2 • Cones are placed 15m apart. • Set watch to 30 seconds • Jog at 60% to cone number 1 • Touch the ground and sprint to cone number 2. • Repeat for 30 seconds x 6 times • Allow 2 1/2 minutes break.

  8. Exercise Number THREE

  9. Try Line Try Line 5m 22m 10m 50m 10m 22m 5m 3 1 2 • Cones are placed on the 20 m, 10m and far 22m lines. • Set watch to 30 seconds • Run to cone 1 and back as many times as possible in 30 secs – take 30 secs break • Run to cone 2 and back as many times as possible in 30 secs – take 30 secs break • Run to cone 3 and back as many times as possible in 30 secs – take 30 secs break • Repeat for another 2 sets of each exercise.

  10. Exercise Number FOUR

  11. Try Line Try Line 5m 22m 10m 50m 10m 22m 5m • Cones are placed on the 22 and both 10m lines. • Set watch to 1 minutes • Run to cone 1 and back, then to cone 2 and back, and finally cone 3 and back. • Complete within one minute • Repeat 6 times with one minute break between sets. 1 2 3

  12. Start – 22 Metre 15 Metre 5 Metre In groups of three sprint from 22 to goal line. When you reach the 5 metre one person calls a cone colour. When you get to the goal line you turn and sprint to that cone. Once at the cone you jog back to the 22 and repeat with a different person calling the cone colour at the 22. Repeat 6 times.

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