Enhancing speed and agility is crucial for rugby players to excel in quick direction changes, evasive moves, and sprints down the field. At Pantheon we believe athletes should impact the game in & out of possession with speed AND agility. Cone drills are simple and practical tools that align with the dynamic needs of the game. The best part is that they do not require a whole full field to do. You can even do them at home. Here, we are four effective cone drills to improve your speed and agility.
L Drill for Explosive Change of Direction
The L-Drill is also known at the 3 cone drill and is used by coaches to measure agility, change of direction and balance. The total distance covered is 30 meters, broken into six 5 meter short sprints.
Set up
To set up the L-Drill, you need 3 cones set up 5 yards apart from each other in the shape of an L. This will end up looking like you are one cone short of a complete square.
The Drill
[embedyt] https://www.youtube.com/watch?v=XexpZOeY4Dg[/embedyt]- Sprint from the base cone to touch the top center cone with your hand.
- Run back to the start and touch it with your hand.
- Run back around the top center cone and to one of the other cones in a figure 8 pattern and back around the center cone.
- Finish strong back to the start cone.
Key factors
- Maintain a low position at start and stop.
- Decelerate by making lots of little steps.
- Make sure to work in both directions (Left and right) to train in a balanced fashion.
5-10-5 Shuttle Drill for Acceleration and Deceleration
The 5-10-5, or Pro Agility Drill, sharpens short bursts and deceleration, essential for rugby. The rapid pivots and controlled stops reflect the agile movements that athletes need, showing speed while maintaining balance.
Set up
Arrange three cones in a straight line, five meters apart.
The Drill
[embedyt] https://www.youtube.com/watch?v=FQTeHWo_Xjg[/embedyt]- Start at the middle cone. Sprint from the middle cone to one of the other cones.
- Turn and accelerate to the far cone
- Return to the center.
Key Factors
- Get low to decelerate
- Lots of steps at start and stop.
X-Drill for Multi-Directional Agility
The X-Drill emphasizes coordinated movement across multiple planes, reinforcing skills needed for seamless changes in direction during a match. This is a very good drill to practice the movements needed when defending in both out of possession and transitional play.
Set up
This drill requires setting up four cones in a square 5 meters apart.
The Drill
- Sprint diagonally from one corner to the next.
- Shuffle to an adjacent cone,
- Back shuffle to the third cone,
- Finish with a lateral sprint to the starting cone
Key factors
- Make sure your head is facing one direction the whole time
- Take lots of step to start and stop
- Take a low positing when decelerating
Zig-Zag Weave Drill for Quick Cuts
This drill enhances your ability to pivot sharply while maintaining speed. It mirrors how players must evade defenders.
The Set up
Place 4 cones in a staggered, zig-zag pattern, about 5 meters apart.
The Drill
Sprint through the course, weaving from one cone to the next with sharp cuts.
Key factors
- Make a hard step with the outside foot at each cone
- Get in a low position to decelerate sharply
Why Cone Drills Work for Rugby
Cone drills improve essential components of rugby performance by targeting acceleration, foot speed, and balance. Practicing these drills regularly ensures players can improve their speed and agility, staying competitive and agile on the field. We like our players to do these drills at the end of training as finishers, or on their own in the off season.
Conclusion
Incorporate these cone drills into your training routine to see improvements in speed and agility. Speed and agility are game changers for multiple positions, like Props. Want to learn more about Pantheon’s specialized training methodologies? Get in touch to explore how our tailored programs can help you refine your performance.
