Cone Drills for All Ages: Part 1

Cones are just another added tool in the toolbox to add variety to your fitness routine and keep your workouts fresh.

You don’t have to go out and purchase cones.  Anything could be used as a marker for these drills below – be creative!  If you are looking to buy them though, you can find them anywhere from Target to Home Depot.  They are easy to find if you are actually looking.

*These balance, speed, and agility drills are for all ages, just work within your fitness level.  If you aren’t a runner, just walk slower and faster depending on the drill.  I’ve said it before, you will even find these drills in senior classes now – just obviously at a much slower pace.

Warm up for 5 to 10 minutes walking or jogging at a lower intensity.

One Cone Balance Drill

  • Balancing on 1 leg, reach down and touch the top of the cone.  Come back to an upright position.  If you were successful and didn’t touch down with the opposite foot, then stand farther away from the cone.  The farther you are, the more challenging the exercise.  Perform 10-15 reps on each leg.
For the next 2 drills, line cones up an equal distance apart (I did 10 paces for this photo, but 15-20 paces would be better).  

Acceleration Drill:  

  • Jog from cone 1 to cone 2, run from cone 2 to cone 3, sprint from cone 3 to cone 4.

Sprint – Shuffle – Backpedal 

  • Sprint from cone 1 to cone 2, side shuffle cone 2 to cone 3, run backwards from cone 3 to cone 4.   Repeat and side shuffle leading with the opposite leg.
Slow-it-down, Speed-it-up
  • Sprint from cone 1 to cone 2, put on the brakes and walk to cone 3, accelerate and sprint to cone 4.

Stay tuned for more drills in Part 2 on Friday!

*Consult with your doctor before starting any new fitness routine.

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7 thoughts on “Cone Drills for All Ages: Part 1

  1. Pingback: Cone Drills for All Ages: Part 2 « joyfitnessandstyle

  2. Pingback: Got Hops? Try this Agility Workout! « joyfitnessandstyle

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