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WPH Wednesday Workout: HIT with Cones

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 

DV: David Vincent formed the World Players of Handball in 2005 and ushered live handball viewing into our living rooms for the first time. Since its inception, the World Players of Handball has broadcast over 1,500 matches live. Dave Vincent serves as the lead play-by-play announcer for virtually all matches, combining his unique perspective and personality with a lifetime of handball experience. DV brings 25 years of broadcast radio experience (in Oregon and California) to World Players of Handball & ESPN broadcasts and provides professionalism and wit to the amazing game of handball. DV also serves as the Executive Director of the World Player of Handball at the WPH headquarters in Tucson, AZ, working daily to grow the game of handball through innovation.
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