Exercise Database

Agility Drills

Course: PHRE 3045 – Sports Injuries Movement Pattern: Gait Target: Quadriceps Synergist(s): Foot Arch, Gluteals, Hamstrings, Hip Abductors, Hip Adductors, Hip Flexors, Transverse Abdominus
Exercise ID: 34834
Regressions: Step Up Progressions:

Equipment: Cone
Description:
  1. Set up cone pattern seen in the above picture.
  2. Make sure proper footwear and surface is being utilized (i.e. surface should not be slippery, wet, or uneven).
  3. Move quickly through the pattern in the above picture pivoting and changing direction at each cone.
  4. The pivot movement should be confident and maintain good foot/ankle/knee/hip posture.  We do not want to see too much foot collapse, knee valgus or hip drop.
  5. Regress to a more slow and controlled pattern.  Progress (if necessary) towards expected speed required for sport.
Common Error(s): Foot/ankle collapse | Valgus knees
Spotting: Travel alongside client


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