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Full body

Cone Drill (5-10-5 Shuttle)

The Cone Drill (5-10-5 Shuttle) is a plyometric exercise for your whole body. Share of the load in the Zulta muscle model: calves (gastrocnemius) 15%, gluteus medius 13% and quads (vastus lateralis) 11%.

Level: IntermediateEquipment: Other equipmentUnilateral: one arm or leg at a time

How to do it

  1. Place three cones in a line, 5 meters apart, and straddle the middle cone in a low stance.
  2. Sprint 5 meters to one side and touch the line at the outer cone with your hand.
  3. Plant the outside foot, turn and sprint 10 meters to the far cone and touch the line.
  4. Plant again, turn and sprint 5 meters back through the middle cone.
  5. Walk back and rest fully before the next rep, alternating the starting direction.

Tips

  • Drop the hips low at each turn so you can push off hard.
  • Keep the first steps short and powerful out of the start.

Common mistakes

  • Rounding the turn instead of planting and pushing off.
  • Standing tall in the start so the first step is slow.
  • Shortening the distance by not reaching the line.

Muscles worked by the Cone Drill (5-10-5 Shuttle)

  • Calves (gastrocnemius) Primary15%
  • Gluteus medius Primary13%
  • Quads (vastus lateralis) Primary11%
  • Gluteus maximus Secondary9%
  • Hip flexors Secondary9%
  • Calves (soleus) Secondary9%
  • Adductors Secondary9%
  • Quads (rectus femoris) Secondary7%
  • Quads (vastus medialis) Minor5%
  • Hamstrings (biceps femoris) Minor5%
  • Upper abs Stabilizer4%
  • Tibialis anterior Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Moving sideways loads the hip abductors and adductors. Quick footwork drills and skips: the calves, quads and hip flexors cycle the legs, the glute medius handles every change of direction.

Cone Drill (5-10-5 Shuttle) alternatives

Same equipment

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Frequently asked questions

What muscles does the Cone Drill (5-10-5 Shuttle) work?

Mainly the calves (gastrocnemius), gluteus medius and quads (vastus lateralis). The gluteus maximus, hip flexors, calves (soleus), adductors and quads (rectus femoris) assist.

Is the Cone Drill (5-10-5 Shuttle) good for beginners?

The Cone Drill (5-10-5 Shuttle) is rated intermediate. If you are new, learn the Agility Ladder Lateral Run first and build up from there.

What is a good alternative to the Cone Drill (5-10-5 Shuttle)?

For example the Agility Ladder Lateral Run, Lateral Shuffle and Jumping Jack. They train mostly the same muscles, some with different equipment.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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