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To gain better mobile, catlike agility, cones can be an integral part in building such a training program. By using cones set up in various configurations, athletes can gain better cutting and slashing ability, and at the same time make it sports specific.

With 6-8 cones and an imagination, several drills can be created. Use the following guidelines to make an agility program

1. Set up cones in certain patterns distances. Idea distances are short, up to 5 yards.
2. When performing drills, be multi directional. For example, set up four cones in a square, about 5 yards apart. You can start at cone A, then sprint to cone B, then shuffle to cone C, then back pedal to cone D, then sprint to cone E.
3. Use various patterns and numbers of cones (rectangle, square, straight line, combos of these, etc.)
4. Use then same pattern on certain drills, simply perform a different skill between the cones (alternate sprints with shuffle, back pedal, etc.)

Be creative, and build your program to the best of your ability. And don’t forget to make it sports specific! Add the use of balls—catching, dribbling, etc.

Daimond Dixon is owner and operator of Online Sports Performance Training, a sports performance training company that specializes in speed, agility and quickness training. You can reach him at his online performance center at www.OSPTraining.com orvia email at PerformanceSport@Hotmail.com