Beginner

Zigzag Cone Run

The zigzag cone run sets cones in an alternating pattern so you sprint diagonally and cut off the outside foot at each one, grooving the angled change-of-direction most sports demand. Each cut loads the outside leg to redirect your momentum, building glute and quad control along with lateral stability. It is an approachable introduction to cutting mechanics that scales easily by widening the angles or adding speed. A staple of any agility session.

Equipment
Agility Gear
Body part
Glutes, Quads
Type
Cardio, Functional
Browse by movement
Gait Drill
Muscles worked
Target
Rectus Femoris, Vastus Lateralis, Gluteus Medius, Gluteus Maximus
Secondary
Biceps Femoris, Semitendinosus, Adductor Longus, Gastrocnemius Lateral Head, Gastrocnemius Medial Head
Tertiary
Soleus Gastrocnemius, Tibialis Anterior, Fibularis Longus, Abdominal External Oblique

How to do it

  1. 1

    Set five to six cones in a staggered zigzag, a few yards apart on alternating sides.

  2. 2

    Sprint diagonally toward the first cone in an athletic posture.

  3. 3

    Plant on the outside foot beside the cone and cut sharply toward the next one.

  4. 4

    Keep the hips low through each cut and drive the arms to reaccelerate.

  5. 5

    Weave through every cone, staying under control on the sharp angles.

  6. 6

    Jog back to the start and repeat for the prescribed rounds.

Tips

  • Lower your hips and shorten your steps as you approach each cone so you can cut without slipping.
  • Plant on the outside foot and push off it to redirect rather than rounding the corner wide.
  • Keep the chest up and eyes forward so you can read the next cut instead of watching your feet.

Variations

Common mistakes

  • Cones get knocked over run after run, which usually means you are cutting too tight and the plant foot has nowhere to land.
  • The knee rolls inward as you plant, and that is the position to watch here: an angled cut taken with the foot outside a collapsing knee is where knees and ankles get hurt.
  • You come out of each cut at a jog and only find speed halfway to the next cone, so the drill trains the cut but never the re-acceleration that makes it useful.
  • Every run starts from the same side, so one leg takes all the hard plants. Alternate which side of the first cone you begin on.
  • The angles get set so sharp that nobody could cut them at speed, and the run turns into a series of near-stops. A few yards of stagger is enough to start with.

Frequently asked

How many zigzag cone runs should a beginner do?
Six to eight runs through the cones with a jog back to the start as your rest, which usually adds up to about five minutes of work. Run the first two at roughly half speed to learn the angles and the plant, then take the rest closer to full. If your last run is slower or scrappier than your third, you have done enough. Twice a week is plenty. Progress by widening the stagger so the cuts get sharper, or by timing the runs and trying to beat the number.
What can I use instead of cones for the zigzag run?
Anything you can pick out from ten yards away: shoes, water bottles, folded shirts, chalk marks, even trees in a park or the posts along a fence. Painted lines on a parking lot or a court give you ready-made markers with no setup at all. In a small space, cut the spacing to two or three yards and add a couple more markers; the cuts get sharper and slower, which is fine for learning. Do not use anything heavy or hard, because a foot catching it at speed is how ankles turn.
What is the zigzag cone run good for, and when is it not the right drill?
It teaches the angled cut: slowing down, planting on the outside foot and pushing off in a new direction, which is the foundation of most agility work. As a first change-of-direction drill it is hard to beat, and it doubles as light conditioning. It is not the right choice for top-end speed, which needs straight running, and experienced athletes will outgrow it, since the pattern is known in advance while sport never is; they should move on to reacting to a partner or a signal. Sit it out while a knee or ankle is painful.

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