Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Two-Cone Weave Drill, an exercise that increases speed and agility.
Who's Doing It
- Skip Schumaker, St. Louis Cardinals 2B
Muscular Benefits
- Increases speed and agility
- Improves body control and balance
Sports Performance Benefits
- Develops lateral speed and change of direction, necessary skills for fielding ground balls, breaking through the line or sprinting around a tennis court
- Improved body control and balance help you move around the field as quickly as possible without losing a step, while also ensuring you have stable footing to execute a throw or swing
How to Perform the Two-Cone Weave Drill
- Set up two cones seven yards apart
- Assume defensive position at first cone with second cone to right and partner in front
- Turn and sprint to second cone as you catch ball from partner
- Backpedal around cone, flip ball back to partner
- Sprint back to first cone
- Repeat continuously for specified reps
- Perform set in opposite direction
Sets/Reps: 2x8
Coaching Points
- Perform lateral and linear variations of drill
- Perform with equipment and movements specific to your sport
- Focus on balance and body control
Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.
Photo Credit: Getty Images // Thinkstock
