WPH Press
Each Wednesday the WPH features the WPH Wednesday Workout, designed to help you become a stronger, fitter, faster, and better handball player. From leg and shoulder strengthening exercises to HIT Training, biking, balance, footwork, agility, coordination, first-step explosiveness, hydration, cooling down, upper body strengthening, circuit training, altitude training, swimming, jogging, and much more, the WPH Wednesday Workouts focus on the areas that every handball player needs to reach their peak form.
To view all WPH Wednesday Workouts, go HERE
On this WPH Wednesday Workout, we’ll discuss how you can improve your agility, quickness, speed, and conditioning with “High Intensity Training” (HIT) with cones.
The past 16 months of WPH Wednesday Workout have featured several HIT workouts, including the two listed below. Today, we will incorporate cones into a HIT workout.
WPH Wednesday Workout HIT Training HERE
WPH Wednesday Workout HIT Training Workout with world-class professional trainer Mike Semplice HERE
SHAPE’s Jacqueline Kasen HERE states that HIT cone drills require you to move in all three planes of motion – forward/backward, laterally, and rotationally, which requires the use of multiple muscles, cranking your heart rate, and engaging your brain to burn a high number of calories and fine-tune your body mechanics and control to enable you to move quickly with strength and precision.
After completing a thorough dynamic warm-up (WPH Wednesday Workout Dynamic Warm Up HERE), you will be ready to start your HIT cone workout.
Below are several cone drills from SHAPE HERE
In-and-Out Drill: start in the middle of two cones that are one foot apart, hop out with the right foot then hop out with the left foot and come back to the starting position – continue for 30 seconds
Cross-Cone Hop: place five cones in an X position about 1.5 feet apart, hop diagonally off one foot around the five cones, then repeat with the other foot
Bounds: place five cones in a zig-zag line about three feet apart
Forward and Back Shuffle: place cones in the same position as the “Bounds” drill, use a weaving pattern going forward, then in reverse
High Intensity Cone Drill Videos
5 Best Cone Drills for Speed and Agility from Profect Sports HERE
Tennis Conditioning Workout – Cone Drills to Improve Fitness & Speed by Criticalbench HERE
31 Cone Drills and Cone Drill Exercises by Redefining Strength HERE
WPH Coaching Center Footwork Patterns HERE
Unlike running on the treadmill or riding the stationary bike, cone drills, like handball, require proactive thinking, which will make your mind and body sharper and more well-conditioned.
David Fink
WPH Fitness Director