Drill3 phasesRuns 24.6 s
Plant, Cut and Bound
The faster end of the warm-up. Cones zig-zag up each side of the floor: slow down before each cone, plant the outside foot with the knee over the toes and push off at an angle to the next one. Back down the middle with long bounding strides, then the next pair runs forward-backward. Game-like movement before practice; long static stretches belong after it.
- Difficulty
- Intermediate
- Ages
- U10–Adult
- Minutes
- 6
- Players
- 2–16
- Balls
- 0
- Equipment
- 8Cone
Run it, tilt it, change it to fit your practice. Free to start. No account, nothing to install.
Coaching points
- Slow down before the cut: short steps, hips low, then plant.
- Plant the outside foot with the knee over the toes; a knee buckling inward is what to correct.
- Bounding: soft landings on the ball of the foot, opposite arm and knee drive together.
- Build the speed: first trips at a jog, then up to 80-90% once every plant is clean.
Phase by phase
1Phase 1
Zig-zag up the floor at about 80%. Shorten your steps before each cone, plant the outside foot, knee over the toes, and push off hard toward the next cone.
- A cuts
- B cuts
2Phase 2
Back down the middle with bounding strides: drive the knee up, swing the opposite arm, land softly on the ball of the foot. Keep the front leg in its own lane, never swinging across you.
- A cuts to the rim
- B cuts to the rim
3Phase 3
Next pair: forward-backward through the lane. Two cones forward, one back, small quick steps, hips and knees bent going backward.
- C cuts
- D cuts
Variations
- Diagonal runs from cone to cone instead of the zig-zag cuts.
- Straight runs with stops on the coach's call: slow down, stop on both feet with knees bent, go again.
- Add a ball: dribble the zig-zag with the outside hand, same footwork.