Cone Flip: Right Side Up vs. Upside Down

Two teams share a space full of cones: one flips them right side up and the other upside down, in 40-second rounds. Cones are counted after every round and each team adjusts its strategy, which adds decision-making to an intense warm-up.

How to play

1. Pre-mobility for ankles, hips and lower back with squats to prepare for repeated bending (2 min).
2. Scatter 40 cones over a 65 x 65 ft area, half each way; the team in pinnies flips them right side up and the other upside down (1 min).
3. Play a 40-second round at full effort; on the whistle everyone freezes and the cones in each position are counted (2 min).
4. 30-second strategy break: each team decides whether to split zones, leave someone on defense or move in pairs; play rounds two and three (4 min).
5. Final count and an easy jog while picking up the cones (1 min).

Rules

• Cones are flipped by hand, never with the foot or by kicking them.
• Bend your knees to get down, not just your back.
• You may not shield a cone with your body or touch another player.
• Freeze right on the whistle; cones flipped after it do not count.

Variations

Adaptations

• Limited mobility: acts as official counter and strategist for one team, and flips cones in a nearby zone using a stick.
• Low back injury: flips only cones placed on benches or boxes at waist height.
• Hearing impairment: start and end of each round shown with a visual signal (arm up and down) as well as the whistle.

Learning goals

• Raise heart rate with intermittent high-intensity efforts.
• Make quick tactical decisions based on the score.
• Practice the safe squat-to-pick-up movement.

Equipment for a class of 25

• cones: 40
• pinnies: 15
• stopwatch: 1

Teacher tip

Ask an injured student to time and record each round so there is data to discuss the strategies. Watch for players colliding when they bend over the same cone.

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