Offseason/In-Season Cone Drills:

Now that you all have cones, here are some simple cone drills that you can set up at home or a nearby park or gym to work on your agility in the off season. 

Alongside cone drills, you can build your physical capabilities through general Conditioning and Agility: these drills require no special equipment- only cones to mark a course. 

• Bodyweight Exercises: Standard strength and conditioning staples such as push-ups, squats, side lunges, and planks build foundational strength without a gym.
• Shuffles and Cuts: Set up a zigzag pattern with cones. Run through the course at a controlled speed, focusing on quick cuts and not crossing your feet. This improves agility and change of direction.
• Backpedaling and Sprinting: Practice backpedaling for a set distance (e.g., 10 yards), then rapidly transition into a forward sprint. This is key for defensive backs and linebackers.
• High Knees and Lateral Shuffle: Perform high knees in place or over a short distance, followed by quick lateral shuffles, keeping your base wide and low. This enhances foot speed and quickness.  

For additional drills, you can find a wide variety of drills for every position as well as more ways to get fit and improve football skills. For example, you can check out:

• the NFL Play Football Training and Position Drills page
• the IMG Academy Cone Drills page and the Football Drills and Tips playlist, and
• check out teach tape videos from your favourite players and coaches (there are LOTS of these – search YouTube or other video platforms) 

Some of these drills require more than four cones or a partner – in which case, grab a teammate or two and hit the field!