Strength Conditioning Drill: Five Cone Cross (Baseball & Softball)
A five-cone agility pattern that mixes sprints, side shuffles and a backpedal so players change direction the way a base runner or fielder has to.
How to Run This Drill
- Set four cones in a rectangle about 5 yards apart on the short sides and 10 yards apart on the long sides
- Place a fifth cone in the middle of the rectangle
- Start at the bottom right cone
- Sprint to the cone directly in front of you
- Side shuffle to the middle cone
- Side shuffle on to the top left cone
- Backpedal to the bottom left cone
- Sprint back to your starting position
- Change the pattern each rep, mixing in karaoke, more sprints or more shuffles
Coaching Points
- The pattern shown is one example; vary the sprints, shuffles and karaoke from rep to rep
- Run at least 10 variations before finishing
- Use good running form on every sprint: opposite knee, opposite arm
Quick Actions
At a Glance
Equipment Needed
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