The best examples of examples of cone drills for agility training

Real examples of cone drills for agility training you can use today

Let’s start with what you really came for: clear, practical examples of cone drills for agility training that you can set up in minutes. No fancy equipment, no complicated diagrams—just cones, space, and a plan.

Below are several of the best examples of cone drills for agility training used by coaches in sports like football, soccer, basketball, tennis, and even tactical training. You’ll see how each drill works, what it’s good for, and how to scale it up or down.

Example of a classic: The 5–10–5 shuttle (pro agility drill)

If you watch NFL Combine testing, you’ve seen this one. The 5–10–5 shuttle is a textbook example of a cone drill for lateral quickness and acceleration.

Setup
Place three cones in a straight line, 5 yards apart. You’ll have a left cone, middle cone, and right cone.

How to run it
Start at the middle cone in a two- or three-point stance. On your signal:

• Sprint to one side cone (5 yards), touch the line or cone with your hand.
• Change direction explosively and sprint 10 yards to the far cone, touch.
• Change direction again and sprint back 5 yards to the middle cone.

This is one of the best examples of cone drills for agility training when you want to train rapid deceleration and re-acceleration—exactly what happens when you cut on a basketball court or change direction in soccer.

Coaching tips
Focus on a low center of gravity when you plant and change direction. Keep your chest up, knees bent, and push off the inside edge of your foot. Research on change-of-direction mechanics shows that lower hip height and strong eccentric control (braking) are linked with faster times and fewer injuries.¹

T-Drill: One of the best examples of cone drills for multi-direction agility

The T-Drill is a great example of a cone pattern that forces you to move forward, laterally, and backward in one smooth sequence.

Setup
Arrange cones in a T shape:

• Place one cone as the base.
• Measure 10 yards straight ahead and place the middle cone.
• From that middle cone, go 5 yards to the left for another cone.
• Then 5 yards to the right of the middle for the fourth cone.

How to run it
Start at the base cone.

• Sprint forward to the middle cone.
• Shuffle left to the far-left cone, touch it.
• Shuffle all the way across to the far-right cone, touch it.
• Shuffle back to the middle cone.
• Backpedal to the starting cone.

This is a strong example of a cone drill for agility training because it blends multiple movement skills: acceleration, lateral shuffle, deceleration, and backpedaling—all under fatigue.

Make it harder
Have a partner call out the direction (left or right first) at the last second, or hold up colored cones and react to the color. This adds a cognitive element, which matches how agility is defined in more recent sports science: not just moving quickly, but reacting to unpredictable cues.²

4-Cone Box drill: Simple square, sneaky hard

If you want examples of examples of cone drills for agility training that are easy to set up in a small space, the box drill is perfect.

Setup
Place four cones in a square, about 5 yards by 5 yards.

Basic pattern
Start at one corner and:

• Sprint forward to the next cone.
• Shuffle sideways to the third cone.
• Backpedal to the fourth cone.
• Shuffle sideways back to the start.

You can run this clockwise, then counterclockwise, to balance both sides of the body.

Variations

• Diagonal cuts: Sprint from one corner to the opposite corner, then shuffle to the side, backpedal diagonally, and so on.
• Stop-and-go: Add a two-second pause at each cone and hold an athletic stance. This challenges balance and control.

Among the best examples of cone drills for agility training, this one stands out because you can adapt it to almost any sport by changing the movement style at each side of the square.

Zigzag cone drill: Real examples of cutting like you do in games

Straight-line speed is nice. But most real plays are won in the zigzag.

Setup
Place 6–8 cones in a staggered zigzag pattern, about 3–5 yards apart. Think of a gentle S-curve down the field.

How to run it
Sprint from cone to cone, making a sharp cut at each cone. Plant your outside foot, lower your hips, and explode toward the next cone.

This is a classic example of a cone drill for agility training that looks simple but punishes sloppy footwork. It trains:

• Hip and ankle stability
• Braking and re-acceleration
• Body control when you’re slightly off-balance

Progression
Have a partner point left or right at each cone so you don’t know your next direction until the last second. This turns it into one of the best examples of reactive cone drills for agility training.

3-Cone L-Drill: A staple testing drill with easy setup

The 3-Cone Drill (often called the L-Drill) is another example of a cone drill for agility training you’ll see in combines and tryouts.

Setup

• Place one cone as the start.
• Place a second cone 5 yards straight ahead.
• Place a third cone 5 yards to the right of the second, forming an L shape.

How to run it (basic version)

• Sprint from the start to the middle cone, touch it.
• Back to the start cone, touch.
• Sprint again to the middle cone, round it.
• Continue to the far cone, loop around it, then loop again around the middle cone.
• Finish by sprinting back through the start line.

This drill is one of the best examples of cone drills for agility training for athletes who need to bend around opponents or screens, like football receivers or basketball guards.

Figure-8 cone drill: Smooth cuts, better balance

If you’re looking for a more flowing example of a cone drill for agility training, try the figure-8.

Setup
Place two cones about 5 yards apart.

How to run it
Run in a figure-8 pattern around the cones, staying low and leaning into your turns. Keep your steps short and quick as you round each cone.

Why it works
This drill focuses less on hard stops and more on curved running and body control. It’s great for sports that use arcing runs—think wide receivers, outfielders in baseball, or wingers in soccer.

You can also carry a ball (basketball, soccer ball, football) to make the movement more sport-specific, turning this into one of the best examples of cone drills for agility training that also improves ball handling.

5-Cone W-Drill: Angular cuts and acceleration

The W-Drill gives you real examples of angled cuts like you see in routes, defensive slides, or chasing a loose ball.

Setup
Arrange 5 cones in a W pattern:

• Start cone at the bottom left.
• Second cone 5 yards forward and 5 yards right.
• Third cone 5 yards forward and 5 yards left of the second.
• Fourth cone 5 yards forward and 5 yards right of the third.
• Fifth cone 5 yards forward and 5 yards left of the fourth.

How to run it
Sprint from cone to cone, making a 45-degree cut at each turn. Focus on planting your outside foot and driving your knee in the direction of the next cone.

Among real examples of cone drills for agility training, the W-Drill is especially helpful for football defensive backs, lacrosse players, and anyone who needs to attack angles rather than straight lines.

Reactive color cone drill: Modern twist for 2024–2025

Recent agility training trends emphasize decision-making and reaction, not just pre-planned patterns. This reactive color cone drill is a modern example of a cone drill for agility training that fits that trend.

Setup
Place 4–6 cones in a half-circle or random cluster, each cone a different color if possible.

How to run it
Stand in the middle in an athletic stance. Have a coach or partner:

• Call out a cone color, or
• Point to a cone, or
• Use a number system (1–6) assigned to each cone.

You must sprint, shuffle, or backpedal to the called cone as fast as possible, touch it, and return to the center. The pattern is never the same twice.

Sports science research increasingly supports this style of agility work, where the brain and body are trained together to react to unpredictable cues.² That makes this one of the best examples of examples of cone drills for agility training for modern athletes.

How to structure a cone drill agility session

Now that you’ve seen multiple examples of examples of cone drills for agility training, let’s talk about how to plug them into a weekly routine without burning out.

Warm-up
Start with 5–10 minutes of light jogging, dynamic stretches (leg swings, lunges, hip circles), and a few short accelerations. General health resources like the CDC emphasize warming up before intense activity to reduce injury risk and improve performance.³

Main agility block
Pick 3–4 drills from the examples above. For instance:

• 5–10–5 shuttle
• 4-cone box drill
• Zigzag cone drill
• Reactive color cone drill

Run each drill for 3–5 short sets of 10–20 seconds of work, with 40–60 seconds of rest. The goal is quality, not exhaustion.

Frequency
Most field and court athletes do well with 2–3 agility sessions per week, separated by at least one rest or light day. This lines up with general physical activity guidelines that recommend a mix of aerobic, strength, and skill-based work across the week.³

Cool-down
Finish with light jogging or walking and a few minutes of stretching. Organizations like the Mayo Clinic note that post-exercise cooldown and stretching can help reduce muscle tightness and support recovery.⁴

Common mistakes in cone drills (and how to fix them)

When athletes try these examples of cone drills for agility training, the same issues pop up again and again:

Standing too tall
If your hips are high, you’ll struggle to stop and turn. Think “sit into the turn” with bent knees and hips.

Overstriding into cuts
Long, reaching steps make it hard to brake. Shorten your last two steps before each cone and focus on strong, quick foot contact.

No arm action
Your arms drive your legs. Pump your arms aggressively when you accelerate out of a cut.

Turning your back to the play
In many sports, you want to stay facing the ball or the opponent. Practice shuffling and hip turns instead of always spinning your body around.

Fixing these basics can matter more than adding more drills. Use the best examples of cone drills for agility training, but run them with intent.

Beginner vs. advanced: Adjusting the same cone drills

The nice thing about these real examples of cone drills for agility training is that you don’t need different drills for different levels—you just tweak the difficulty.

For beginners

• Shorten distances to 3–5 yards.
• Walk or lightly jog the patterns first.
• Focus on clean footwork and balance.

For advanced athletes

• Increase distances to 7–10 yards where space allows.
• Add reaction (verbal or visual cues) to most drills.
• Combine drills back-to-back, like a 5–10–5 shuttle followed immediately by a zigzag pattern.

This way, the same example of a cone drill for agility training can serve a middle-school athlete and a college player—just at different speeds and intensities.

FAQ: examples of cone drills for agility training

Q: What are some simple examples of cone drills for agility training I can do in a driveway or small yard?
A: The 4-cone box drill, figure-8 drill with two cones, and short zigzag pattern with 4–5 cones all fit into a small space. Keep the distances around 3–5 yards and focus on sharp, controlled movements.

Q: Can you give an example of a cone drill that improves both agility and conditioning?
A: The T-Drill and 5-Cone W-Drill are great examples. Run them at higher intensity with slightly shorter rest (about a 1:2 work-to-rest ratio) to challenge your cardio while still emphasizing quick changes of direction.

Q: How often should I use these examples of examples of cone drills for agility training in my weekly program?
A: For most people, 2–3 times per week is plenty. Pair agility days with your sport-specific practices or lighter strength sessions. Avoid doing heavy leg lifting and intense cone drills on the same day at full volume, especially if you’re new to training.

Q: Are cone drills safe for kids and older adults?
A: Yes, as long as distances, speed, and volume are adjusted. For kids, keep it fun and low-pressure. For older adults or anyone with joint issues, start with walking patterns and wider turns. If there are medical concerns, checking with a healthcare professional first is a good idea; organizations like the NIH and Mayo Clinic provide guidance on safe exercise for different age groups.⁵

Q: Do I need actual cones, or can I use other objects?
A: You don’t need official cones. Small water bottles, shoes, or any visible markers work. The training effect comes from the pattern and your effort, not the equipment.

If you pick just three of the best examples of cone drills for agility training from this guide and practice them consistently, you’ll notice a difference in how quickly and confidently you move. Start simple, move with intent, and build up over time—you’ll be surprised how much faster the ground starts to feel under your feet.

References
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637915/
[2] https://bjsm.bmj.com/content/53/16/1019
[3] https://www.cdc.gov/physicalactivity/basics/index.htm
[4] https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506
[5] https://www.nia.nih.gov/health/exercise-physical-activity