To enhance lateral movement, agility, and the ability to make quick changes of direction by navigating through cones arranged in various patterns on the court.
Equipment
- Multiple cones
- Pickleball court (or any suitable open space)
How to run it
Arrange cones in diverse formations, such as a zig-zag pattern, or other configurations designed to simulate varied on-court movements. Begin at one end of the cone setup and move quickly by shuffling sideways, or by employing other movement patterns (e.g., forward sprints, backward pedaling, quick turns), weaving in and out of the cones. The focus should be on executing quick, efficient steps while consistently maintaining balance.
Coach Dave’s cues
Maintain a position on the balls of the feet to facilitate quick reactions. Keep the knees slightly bent to ensure a lower center of gravity and better balance. Concentrate on improving overall court coverage and coordination through these movements.
Watch for
Standing flat-footed, which hinders agility. Losing balance, particularly during turns or changes of direction. Failing to use quick, small, and controlled steps, instead opting for larger, less efficient movements.