Football speed vs track speed
Football plays average 4–6 seconds. During that time, players change direction 2–4 times. The NFL Combine 40-yard dash gets all the attention, but the 5-10-5 shuttle and 3-cone drill are better predictors of on-field performance. A player who runs a 4.4 forty but cannot plant and redirect in two steps will get beaten by a 4.6 guy with elite change-of-direction ability. The 40 measures top-end speed in a straight line. Football rarely gives you a straight line.
Research supports this distinction. Studies on change-of-direction speed show only a weak correlation with linear sprint speed (r = 0.30–0.45). In practical terms, being fast in a straight line does not automatically make you fast when cutting, shuffling, or transitioning from backpedal to sprint. These are separate athletic qualities that require separate training. Cone drills target the deceleration, re-acceleration, and lateral movement patterns that football demands on every snap. For complementary footwork training, see our agility ladder drills guide.
5 essential cone drills
- 5-10-5 shuttle (pro agility): Set three cones in a straight line, 5 yards apart. Start at the middle cone in a 3-point stance. Sprint 5 yards to one side, touch the line, sprint 10 yards to the opposite cone, touch, then sprint 5 yards back through the middle. This drill tests lateral change of direction and acceleration out of the break. Perform 3 reps in each direction with 90 seconds rest between reps.
- 3-cone L-drill: Place 3 cones in an L shape, each 5 yards apart. Sprint to the second cone and back. Sprint to the second cone again, turn around it, sprint to the third cone, loop around it in a figure-8 pattern, and finish back at the start. This drill tests short-area quickness, tight turns, and body control. It is the most position-predictive drill used at the NFL Combine.
- T-test: Set 4 cones in a T shape. Sprint 10 yards forward to the center cone, shuffle 5 yards left, shuffle 10 yards right, shuffle 5 yards left back to center, then backpedal to the start. This drill tests multi-directional agility: forward acceleration, lateral shuffling, and backward movement in one continuous effort.
- W-drill: Place 5 cones in a W pattern, each 5 yards apart at alternating angles. Sprint to each cone in sequence, planting hard and changing direction at every point. This drill trains position-specific change of direction with angled cuts rather than straight lateral movement, which better replicates game scenarios.
- Mirror drill: Two players face each other 3 yards apart between two cones set 5 yards wide. One player moves randomly—shuffling, sprinting, backpedaling—and the other mirrors every movement. This drill develops reaction time, defensive instincts, and the ability to read and respond to an opponent in real time. Run 10-second intervals with 30 seconds rest.
Programming for football
In the off-season, schedule 2–3 cone drill sessions per week, each lasting 20–25 minutes of actual work time. Perform 4–6 reps per drill with full recovery between reps. The work-to-rest ratio should be approximately 1:5—if a drill takes 6 seconds, rest at least 30 seconds before the next rep. This ratio ensures your nervous system is fresh enough to produce maximum speed on every rep. Speed work performed while fatigued is conditioning, not speed training.
During the in-season, reduce to 1 cone drill session per week. The goal shifts from building speed to maintaining it. In-season speed work should happen early in the week (Monday or Tuesday) to allow full recovery before game day. Always perform cone drills after a dynamic warm-up and before heavy lifting or conditioning work. Pair cone sessions with our agility ladder drills for a complete speed development program, or integrate them into the youth off-season training plan.
Technique cues that matter
- Low center of gravity: Bend at the knees, not the waist. A low athletic position loads the legs for explosive direction changes. Bending at the waist puts your weight forward and slows your transition.
- Outside foot plants hard: When changing direction, the outside foot does the work. Drive off the outside foot with a forceful push to redirect your momentum. Weak plants leak speed.
- Arms drive the body: Pump your arms hard through every transition. Your legs follow where your arms go. Lazy arms produce lazy direction changes.
- Eyes forward, not at cones: Use peripheral vision to navigate the drill. Looking down at cones pulls your posture out of position and disconnects the drill from game situations where your eyes must be on the play.
- Deceleration is trainable: Most athletes focus on acceleration but ignore braking. Practice decelerating with a wide base, choppy steps, and a lowered center of gravity. Good deceleration sets up the next acceleration.
Testing and tracking progress
Time the 5-10-5 shuttle and 3-cone drill every 4–6 weeks to measure improvement. Use a stopwatch or, better yet, electronic timing gates for consistent results. Good high school benchmarks for skill-position players: 5-10-5 under 4.8 seconds, 3-cone under 7.5 seconds. Linemen will typically be 0.3–0.5 seconds slower, which is expected given their size. College-level athletes should target sub-4.4 on the 5-10-5 and sub-7.0 on the 3-cone.
Track your times in a simple notebook or spreadsheet. Seeing measurable improvement over a training cycle is the best motivation to keep pushing. If times plateau for more than 6 weeks, change the drill selection or increase rest between reps—plateau often means accumulated fatigue, not a training ceiling. For the gear that supports this work, see our football training equipment guide.
Frequently asked questions
How do you set up a 5-10-5 shuttle?
Three cones in a straight line, 5 yards apart. Start at the middle cone in a 3-point stance. Sprint to either side cone, touch the line, sprint 10 yards to the opposite cone, touch, sprint back through the middle. Total distance is 20 yards with two direction changes. Time starts on first movement and stops when you cross the middle cone on the return.
How often should you train speed for football?
2–3 dedicated speed sessions per week in the off-season. Each session is 20–30 minutes of quality work with full rest between reps. Speed training is NOT conditioning—if you are gasping for air between reps, you are resting too little and training endurance instead of speed.
Can cone drills help with football conditioning?
Not directly. Cone drills train the nervous system, not the cardiovascular system. Keep them short, fast, and fully recovered between reps. Use separate conditioning protocols—tempo runs, shuttle intervals, or position-specific circuits—for building football endurance.
Sources
- National Strength and Conditioning Association: Change of Direction Training — nsca.com
- Brughelli M et al., “Understanding Change of Direction Ability in Sport” (Sports Medicine, 2008) — link.springer.com
- STACK: Football Speed Training Programs — stack.com
