X Drill

X Drill – Agility Training

The X Drill is a popular cone drill used to improve agility and footwork. This drill works on forward, lateral and diagonal agility. This drill uses for 4 cones arranged in a 5 by 5 yard box. During the drill, the athlete will run diagonally, shuffle laterally, run diagonally and finally sprint forward (see video below).

Agility training allows martial arts students to change positions rapidly and effectively. This enables martial artists to evade an attack or get open to launch an attack (i.e. moving laterally in order to avoid an opponent’s blow and thus being able to quickly launch an effective counter attack against an off-balance opponent).

All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For other agility exercises (i.e. agility ladder drills), please visit the main Martial Arts Agility Training section.

Instructional Video for the X Drill