Ladder Cone Hop Drill
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VIDEO DESCRIPTION:
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This drill provides training for quick starts and stops by strengthening your outer hips and glutes as well as increasing foot speed.
Steps:
1. Set up an agility ladder with three cones on each side, separated by 2 full ladder rungs.
2. Begin by performing two feet in taps down the ladder. At the first cone, bring both feet over the cone and tap quickly, jump back into the ladder and repeat the cone hop on the other side.
3. Toe tap down the next two rungs, then repeat the cone hop pattern on both sides.
4. After the last toe tap, three-step sprint for one rep Perform this drill for 6 reps.
Coaching Tip
Keep your chest over your knees, knees over toes, weight on the inside ball of your feet and hands moving cheek to cheek for quicker foot movement.
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