Join this free martial arts wiki. Add info & help beginners with Shotokan Kata, Kicks, Punches, Grappling, Taekwondo Forms & Patterns, Aikido, Goju-Ryu, Krav Maga, Bo Staff, Judo, Kyokushin, etc. Fitness experts can help with Strength Training, Core Exercises, Warm-Ups, Balance, Stretching, Conditioning, etc. Talk with fellow martial artists by joining our Wiki Community.
Wiki Revision Date - 06 Apr 2017 12:21
X Drill - Martial Arts 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
Latest Pages Added to Wiki
Popular Community Posts
Latest Posts Added to Community
Martial Arts Books
At no extra cost to you, Black Belt Wiki makes a small commission if you buy products via these links. Your purchase helps keep this wiki free for all visitors. Thank you for your support!
Material on this wiki may not be copied or reproduced without the written approval of Black Belt Wiki.