Speed and Agility for Stallions: The 3-Cone Shuttle Drill
Stallions' speed and agility coach, Mark Smith, shares a crucial drill to get your 4A program's S players ready for the season. The 3-Cone Shuttle Drill targets quick changes of direction and explosive acceleration. Set up three cones in a triangular formation, with players starting at the apex. On the whistle, they dash to the first cone, then quickly pivot and shuttle to the second cone, before making another sharp cut to the third cone. After completing the triangle, they return to the starting point. Perform 3 sets of 5 reps, resting 30 seconds between sets. As players execute the drill, emphasize proper footwork, keeping their outside foot facing the cone and their inside foot driving forward. This drill translates to game performance by improving reaction time and allowing S players to quickly read and react to blockers.