by Keli Roberts

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These cone drills train the anaerobic system and really work on agility and foot speed. We've got the cones set up in a T pattern. Start by running forward, touching the first cone, running. Turn, plant and turn and then run forward. The whole drill is done running in a forward pattern. For our next progression, run forward and then do a lateral shuffle to the final cones, and then back pedal. As our final progression, add the carioca foot work, which really naturally increases the coordination demand. Run forward, carioca to the side, carioca back to the other side, and then backpedal back and that's our T run. If you want to make it a little bit more intense, spread the cones further so you've got a little bit more to run.

About the Presenter

Keli Roberts

Keli Roberts IDEA Author/Presenter

Keli Roberts?is a specialized tier-three personal trainer at Equinox in Pasadena, California. She is a master trainer for Schwinn® Cycling and Gliding?, a Kettlebell® Concepts-sponsored athlete and is on the BOSU® development team. Keli is also known for her award-winning videos, books and training seminars. She is a spokesperson for ACE, a 2007 inductee to the National Fitness Hall of Fame and was awarded the 2003 IDEA Fitness Instructor of the Year Award.