Running Plyometrics: Cone Drills

Updated: Aug 3

This is a simple cone drill routine you can do to add some plyometrics to your run training. It can be done with some of our other running drills before or after a hard run session. These plyometric drills are a little bit more advanced, so make sure you don't have any running injuries, or a history of calf, Achilles, or foot problems before doing these. If there is a drill that bothers you, we recommend stopping right away. Of course, you can adjust or leave certain drills out.



Two Feet Forward - One Cone


The first drill is hopping over the cones with two feet together: one hop, one cone. Try to keep your ankles tight and lift your knees up, making sure your feet land directly underneath your center of mass.

Two Feet - Sideways


The next one is still hopping with two feet, but this time sideways. It helps to have the cones set up along a track like this in a straight line. Try to use your peripheral vision as you hop down the line of cones. Don't turn and rotate.

Slalom


Next, we have a slalom drill. On this one, you are still keeping your two feet together, nice and tight, but instead of going over the cones, you go between them. Picture a skiier going down a slope in between slalom poles, side to side, nice and quick, shifting your weight back and forth.

Texas Three Step


This drill is called Texas Three Step. You alternate which leg you lead over with each cone. Step over with one leg, take three steps, and on the third step, you lead with the opposite leg to step over the next cone. Start out very slow with this one, and as you get the coordination down, you can pick your speed up.

One Foot - One Cone


Now single-leg hops over the cones. This one is especially advanced, so make sure you are nice and warmed up before you do these. Really work on engaging your hip flexor to drive the knee up in front of you. If the cones are too tall standing up, you can also lay cones on the side or use any other objects you have that aren't quite so high.

Two Feet - Two Cones


Lastly, we have two feet - two cones, similar to the first drill we did. But instead of hopping over one cone at a time, you're going to get a little bit more engagement with your posterior chain by jumping over two cones. Still try to not pause on your landing—jump over two cones, and as soon as you land, spring into the next jump.



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