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8 Cone Snake Drill Sprint Shuffle Sprint

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Andrew

DESCRIPTION

The 8-Cone Snake Drill is a high-intensity agility and conditioning exercise designed to improve lateral movement, speed, and directional changes. It mimics game scenarios requiring quick reactions, making it perfect for sports like AFL.


Setup

  1. Arrange 8 cones in a zig-zag or "snake" pattern with 5-10 meters between each cone (adjust spacing based on fitness level).
  2. Alternate the placement of cones to create a winding path.


Execution Steps

Start at Cone 1:

  • Begin with a sprint to Cone 2.

From Cone 2 to Cone 3:

  • Perform a side shuffle to the left or right (depending on the cone placement).
  • Stay low in an athletic stance with quick, controlled steps.

From Cone 3 to Cone 4:

  • Transition into a sprint to the next cone.

Continue the Pattern:

  • Alternate between sprints and side shuffles as you move through the cone pattern.
  • Maintain a smooth transition between movements.

Finish at the Last Cone:

  • End with a full-speed sprint through the last cone to simulate game intensity.


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