Agility & Speed Cone Circuit
Timed agility and speed circuit with a ladder, cones and changes of direction.
How to play
- Station 1: agility ladder with one foot in each box, then two.
- Station 2: zigzag through 6 cones 2 meters (about 6 ft) apart.
- Station 3: 10-meter sprint from a standing start.
- Station 4: T-test (forward, shuffle to each side and backpedal).
- First round untimed; second and third timed by a partner.
Rules
- Technique before speed.
- Wait until the station is clear.
- Warm-up required first.
Variations
Easier
Untimed and cones farther apart.
Standard
Timed.
Harder
Compare with your previous time and try to improve.
Adaptations
- Ankle or knee injuries: timekeeper or hand-reaction stations.
- Limited mobility: adapted course and recording times.
Learning goals
- Improve agility and speed.
- Learn to measure your own progress.
PatioLab has "Agility & Speed Cone Circuit" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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