As a seasoned fitness trainer and health blogger, I've seen countless trends come and go. But let me tell you, there's one training method that's stood the test of time and continues to impress me with its versatility and effectiveness – cone training.
Now, before you dismiss this as something only young athletes do, hear me out. At 59, I've personally experienced the transformative power of these humble orange traffic cones. They've helped me reclaim the agility of my youth, torch my stubborn belly fat, get stronger, stand taller, and feel better.
Prepare to be amazed by how a few well-placed pylons can revolutionize your fitness journey and have you moving with the grace and power you thought were long gone. Trust me, after reading this, you'll never look at a traffic cone the same way again.
Agility Training with Cones: Using Pylons to Get Fit
Using traffic cones to perform higher-intensity intervals is a powerful technique used by professional athletes and fitness enthusiasts to improve speed, agility, and overall performance.
Cone training can help you get well-shaped legs with attractive muscle tone – while also burning calories and depleting excess fat stores on your physique.
Plus, the heart and lung conditioning will make you healthier.
And, if you play a sport, using cones can improve your footwork, develop your lateral movement, and increase your speed and power.
Cone training can be tailored to fit the needs of everyone – from beginners to seasoned athletes.
Below, I'm giving you valuable tips on integrating cone training into your workouts.
Additionally, I'm including a video of a cone training routine that's a lot of fun and can help you get into great shape.
Cone Training Routine to Help You Look, Feel, and Perform Better
Getting a bit tired of the same workout routines? Looking for a versatile and effective way to take your athletic training to the next level? Cone training is likely your answer, and it involves using colorful pylons to delineate the specific path of your exercise and key markers along that path.
There are many different types of cone training exercises, each designed to target specific aspects of your athletic performance. Bundling these exercises together into a circuit workout makes them extra effective.
First Circuit
Circuit training is a short series of exercises done in rapid-fire sequence.
It typically involves performing a series of "stations," with minimal rest between each. This approach efficiently builds muscular endurance, cardiovascular fitness, and strength while burning calories, making it a time-effective workout.
After the first "round" of a circuit, you rest before repeating the circuit again or moving on to an entirely new circuit.
- Exercise One: Forward & Backward
- Exercise Two: Zig-Zag Side Shuffle
- Exercise Three: The X Drill
The video shows you what these exercises look like in action.
Forward & Backward
Place 5 pylons 5 feet apart (about 1.5 meters) in a straight line. Standing at the first cone, run to the second cone, then run backward to the starting position. Immediately run forward again to the third cone and back again to the same starting position. Same to the fourth. And again to the fifth cone. Finally, end with a long, 75-yard sprint (about 68 meters). When you sprint, it's not an all-out sprint, but rather, about 70% of your maximum speed.
Zig-Zag Side Shuffle
Keep the cones in the same formation as the previous exercise and simply side-shuffle through the pylon line in a zig-zag pattern. Caution: this is not a dancing grapevine where one foot goes behind the other foot. For safety reasons, you don't want your feet to get too close to each other.
X Drill
Place your pylons in an X pattern and running to and around each cone, including the one in the center. When running around each cone, you do a knees-up, fast, and choppy run (using your arms, too).
Second Circuit
- Exercise One: Cone Touch
- Exercise Two: Cone Hops (both legs)
- Exercise Three: Cone Hops (alternating legs)
- Exercise Four: Show Pony
Cone Touch
3 pylons about 10 feet apart. Start at the first cone, run to the second cone and touch it, then turn around and run back to the beginning. Turn around and run to the third cone, then come back again. Turn around and finish with another 75-yard sprint, but this time, run at 85% of your maximum speed.
Cone Hops (Both Legs)
Cone hops are a great way to improve your explosiveness and lower body strength. To perform this drill, place two pylons side-by-side (touching) on the ground and jump over them, landing softly and immediately jumping back over them again. 12 jumps to each side (24 altogether).
Cone Hops (Alternating Legs)
The same as cone hops before, only this time, jump to the side, landing carefully on one foot, then jump to the other side – landing softly with the other foot. Instead of two pylons in the middle (like in the previous exercise), you place one pylon on each side – just over 3 yards apart (or 1 meter). 12 jumps on each side (24 altogether).
Show Pony
Set 8 pylons in one line just over 3 yards apart (or 1 meter). Stand at the beginning of the line in the center and – in a highly exaggerated way – take a large step over one cone, doing a quadriceps extension with a pointed foot. Then step over another cone with the other leg in the same way.
Considerations: Cone Training for Athletes of Different Levels
Cone training drills can be customized. Everyone should do a gentle warm-up beforehand. After that, here are a few tips for athletes at different levels:
Beginners
Do each circuit (group of exercises) once, and take a 4-minute break between circuits.
If you're new to cone training, start with a slower pace. Make sure you're using the proper form and technique for each drill. Wear proper athletic shoes with good support and traction.
Before starting any drills, make sure you have enough space to move around safely.
Consider starting with basic drills like the Forward/Backward and the Lateral Shuffle.
Focus on getting your technique right before trying more advanced drills.
If you experience any pain or discomfort during cone training, stop immediately and rest.
Intermediate
Do each circuit (group of exercises) twice, and take a 3-minute break between circuits.
Once you've mastered the basics, challenge yourself with more advanced drills like cone hops and 30-second sprints. Try to increase your speed and intensity over time.
Advanced
Do each circuit (group of exercises) three times, and take a 2-minute break between circuits.
For advanced athletes, cone training can simulate game-like situations and improve reaction time. Use drills that mimic the movements you make during your sport – and try to perform them at game speed.
Important Tip – No Matter What Your Fitness Level
Anytime you're performing any sprint or interval exercise with traffic cones, you have to stay mindful.
For example, when doing side shuffle, you don't want to trip over your own feet – and when doing single-leg hops, you don't want to roll an ankle.
Therefore, if you find yourself becoming mentally fatigued and your mental focus starts drifting, or your footwork starts to get a bit sloppy, then it's time to stop and take a break.
After you get your breathing back to normal and your mind is back in the game, you can resume your workout.
The Science Behind Using Cones for Training Your Agility
Research establishes that running sprints, performing intervals, or doing drills is helpful. In particular, VO2max (maximal oxygen consumption, a critical indicator of aerobic fitness) and endurance capabilities are improved. Also important are the physiological adaptations. In real life, a person benefits from the having the ability to spontaneously produce speed, power, and unexpected balance. At best, it could save your life. At the very least, it will help reduce your risk of injuries and falls.
Conclusion on the Benefits of Cone Training
The consensus among fitness professionals is that using traffic cones or pylons for sprints, intervals, or drills is beneficial for improving speed, agility, coordination, and overall athletic performance. See the video:
Cone training drills are designed to improve your footwork and reaction time.
By working on your ability to change direction quickly and efficiently, you'll be able to move faster and more fluidly on the field, court, or track:
- Cone training drills improve your cardiovascular endurance. The short bursts of high-intensity exercise followed by periods of rest mimic the demands of many sports.
- But even if you don't play a sport, cone drills are still an excellent workout for overall fitness.
Cone training requires you to coordinate your body movements to navigate the cones quickly and efficiently. This can help you improve your balance, body control, and overall coordination.
Drills using traffic pylons can be customized to fit the needs of athletes of all levels. Whether you're a beginner or a seasoned pro, you can adjust the difficulty of the drills to challenge yourself and improve your performance. Of course, no matter what fitness level you happen to be, it's usually wise to consult with your medical doctor before making any significant changes to your movement habits.
By incorporating cone training drills into your workout routine, you can get more fit.
