Losing the athletic stance between cones
Standing upright between directions kills the reactive potential.
Overactive muscles
QuadricepsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Sport · Full Body
X-Drill (Cone)
Coaching cues
- 4 cones in an X pattern; start at center
- Sprint to one cone; backpedal to center; shuffle to another; repeat
- Combines all athletic movement planes in one drill
- Each direction is a different movement pattern — stay sharp
Common faults 1