5-Cone Lateral Box
Agility & Change of Direction
Legend
- player
- cone
- movement path
How it works
Explode laterally between cones to build reactive change-of-direction speed.
What you need
- cones
Your focus
Lateral cuts are the most common direction change in soccer. Training them in isolation builds the hip strength and foot quickness needed to beat defenders and recover on defense.
Set 5 cones in a straight line 3 yards apart.
Start at cone 1. Sprint laterally to cone 5, touching each cone with your hand.
Immediately sprint back to cone 1, touching each cone.
That's one rep. Do 4 reps with 30 seconds rest between each.
Focus on staying low, don't stand up when you change direction.
Goal
You've got it when you change direction at every cone without slowing down or crossing your feet.
Helpful cues
- Stay low at every turn
- Drive off the outside foot
- Touch the cone, don't kick it
Adjust the challenge
Make it easier
Strip it back
Widen the cones to 4 yards apart and walk the first two reps.
UpLVL it
Add the next challenge
Coach shouts 'switch' mid-rep to reverse direction unpredictably.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.