Take Your Training to the Next Level: Cone Drill Sequences for Athletes
Boost Your Athletic Game
Training Programs That Work for You
At Acceleration Australia, we create training programs that fit each athlete like a glove. Whether you’re looking to get faster, stronger, or more agile, we’ve got something for you.
We also offer personalised training plans tailored to your sport or rehab needs. These are great for everyone, from 8-year-old newbies to seasoned pros. Whether you’re gearing up for a marathon, triathlon, or a big cycling event, we’ve got you covered (Acceleration Australia).
Check out our articles on bounding exercises and kettlebell ballistics.
Meet Our Coaches
Our performance coaches are spread across several locations, including Brisbane Central, Brisbane East, Gold Coast, and Brisbane North. These experts specialise in everything from speed and agility to strength, power, and flexibility (Acceleration Australia).
Since 2000, we’ve trained athletes from 63 different sports. Our programs are custom-made to fit your age, sport, skill level, and goals. We don’t just focus on strength and power; we also work on flexibility, core stability, recovery, speed, agility, and even mental toughness to give you a well-rounded training experience (Acceleration Australia).
If you’re looking to get quicker and more agile, cone drill sequences are a fantastic way to train. Check out our article on cone drill sequences for more info. And for those aiming to boost their conditioning, we’ve got resources on battle rope conditioning and speed ladder drills.
Your Personal Training Game Plan
At Acceleration Australia, we’re all about making you the best athlete you can be. Our training isn’t one-size-fits-all; it’s built just for you. We focus on boosting your performance and keeping you injury-free.
Custom Training Plans
Whether you’re gearing up for a marathon, recovering from an injury, or just want to crush it in your sport, we’ve got a plan for you. Before you start, we’ll test your performance to see where you’re at. This helps us create a program that fits your goals and abilities.
You can choose how often you train and how you pay:
| Training Frequency | Payment Options |
|---|---|
| 1 – 3 times a week | 4-week payments |
| 3, 6, or 12-month contracts |
Our sessions have a coach-to-athlete ratio of 1:3, so you get plenty of personal attention. If you can’t make it to our gym, no worries. We offer online programs where you can train at your local gym and check in with your coach via video calls.
Sport-Specific Training
Since 2000, we’ve trained athletes from 63 different sports. Our programs aren’t just about getting stronger or faster. We focus on flexibility, core stability, recovery, speed, agility, and mental focus. This all-around approach helps you perform better and stay injury-free.
We also work on preventing common sports injuries like ankle sprains, knee issues, and ACL tears. Our goal is to make you not just a better athlete, but a more resilient one.
To boost your speed and agility, we include personalized cone drill sequences. Check out our section on cone drill sequences for more info.
Want to mix things up? Try adding bounding exercises and kettlebell ballistics to your routine. These exercises complement our sport-specific training and help you become a well-rounded athlete.
Ready to take your game to the next level? Join us at Acceleration Australia and let’s make it happen!
Cone Drill Sequences
Why Cone Drills Matter
Cone drills are a staple in athletic training, especially for those aiming to boost speed, agility, and overall performance. These drills involve setting up cones in specific patterns and moving around them. Adding cone drills to your routine can help you change direction quickly, speed up, and slow down efficiently.
Athletes from soccer players to basketball stars use cone drills because they mimic the quick movements needed in sports. Mastering these drills can give you a real edge. Training centres like Acceleration Australia offer specialised cone drill sequences to help athletes move faster, jump higher, and get stronger in their sport.
Boosting Speed and Agility
Cone drills are fantastic for improving speed and agility, which are key for athletic success. Here’s how these drills can help:
- Quick Reaction Time: Cone drills make you decide and react fast. This can make you more responsive during games.
- Better Body Control: Moving through cone drills helps you control your body better. This is crucial for staying balanced during intense movements.
- Efficient Acceleration and Deceleration: These drills train your muscles to speed up and slow down smoothly. This is vital for sports with sudden starts and stops.
- Increased Flexibility: Regular cone drills can make you more flexible, lowering the risk of injuries.
| Drill Type | Focus Area | Benefits |
|---|---|---|
| 5-10-5 Drill | Change of Direction | Improves lateral quickness |
| L-Drill | Speed, Agility | Enhances acceleration and agility |
| T-Drill | Multi-Directional | Boosts coordination and balance |
| Zig-Zag Drill | Agility, Reaction | Sharpens quick decision-making |
For more advanced techniques, try adding speed ladder drills and bounding exercises to your routine. These exercises can further boost your speed and agility.
Places like Acceleration Australia offer performance testing and progress tracking to help you hit your athletic goals. Their training includes cone drill sequences, making them a great resource for athletes aiming to level up.
Check out our articles on landmine exercises for athletes and battle rope conditioning for more training tips. By mixing up your training methods, you can create a well-rounded and effective athletic program.
Training at Acceleration Australia
Training Sessions and Options
At Acceleration Australia, athletes can pick from a bunch of training sessions that fit their needs. Want to get faster, stronger, or more agile? We’ve got you covered. You can book 1-on-1 or 1-on-2 sessions for either 45 or 60 minutes. These sessions are available at our Auchenflower or Chandler locations in Queensland, Australia, from Monday to Saturday.
| Session Type | Duration | Locations | Availability |
|---|---|---|---|
| Individualised Program, Small group Trainng | 30 or 60 minutes | Auchenflower, Chandler, Sandgate, Browns Plains, Southport | Mon-Fri |
If you’re more of a homebody or just prefer flexibility, we also offer online training programs. You can follow your personalised routines at your local gym and keep in touch with your coach through regular video calls for guidance and progress checks.
Performance Testing and Progress Tracking
Before jumping into any training program, athletes at Acceleration Australia go through a thorough performance test. This helps spot your strengths and areas that need work, so our coaches can tailor your program to hit your goals. You can book programs for 1, 2, or 3 sessions per week, with payment options that include 4-week plans or longer-term contracts of 3, 6, or 12 months.
To keep tabs on your progress, we use a custom fitness cloud platform called Accelaware. This tool helps us cut through the noise and give you a fitness plan that’s just right for you.
| Contract Length | Payment Frequency | Sessions per Week |
|---|---|---|
| 4-week | Weekly or Monthly | 1, 2, or 3 |
| 3-month | Monthly | 1, 2, or 3 |
| 6-month | Monthly | 1, 2, or 3 |
| 12-month | Monthly | 1, 2, or 3 |
Our coach-to-athlete ratio is 1:3 at our five centres in Brisbane and the Gold Coast, ensuring you get the attention you need. Since 2000, we’ve trained athletes from 63 different sports, focusing on flexibility, core stability, recovery, speed, agility, and mental cues to boost performance.
For more tips and exercises, check out our articles on speed ladder drills, bounding exercises, or kettlebell ballistics.
