Improve Your Agility With Box Drill

The box drill will improve your agility (change-of-direction), quickness, speed and dynamic balance. Warmup thoroughly because this drill should be done at full speed.

Cones are placed 10 yards apart in a square. See illustration below to perform the drill:



Do the box drill on grass or other soft surface like rubber. Start in a standing 2-point or 3-point stance. Run around the outside of the cones at all times.

Sprint to cone 2, shuffle sideways to cone 3, back pedal to cone 4 and sprint to cone 1 (the finish).

You can also do this drill as a warmup before every practice to work on footwork even more.

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Mark Dilworth, BA, PES
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