Curated Action

Crosshairs 90-Degree and 180-Degree Agility Drill

General Training

Crosshairs 90-Degree and 180-Degree Agility Drill is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min 33 sec

Training Details

0:00 / 1:33
Sourceyoutube.com/watch?v=3ew2m3m5f0M
AuthorYouTube creator

Crosshairs 90-Degree and 180-Degree Agility Drill

From a cross pattern (center cone with 4 surrounding perimeter cones 5 steps apart), start at an outside cone, sprint to the center cone, make a sharp 90-degree cut to an outer cone, execute a 180-degree turn back to center, and continue weaving around the perimeter; complete 2 reps turning right at the center and 2 reps turning left. Coach emphasizes 4 total reps (2 prioritizing right-hand cuts, 2 prioritizing left-hand cuts).

Key points

  • Sink into a low stance when circling the center cone at 90-degree angles
  • Plant hard to execute crisp 180-degree reversals at the outer boundary markers
  • Use quick, stuttery agility steps around corners to maintain balance and traction
  • Perform 2 reps with right turns and 2 reps with left turns to balance hip drive

Common mistakes

Taking wide sweeping turns around cones instead of tight, aggressive cuts.

Sets: 1Reps: 4 repsRest: 0 secEst. duration: 1 min 33 sec
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