Box Drill • Peak Physio

The box drill is an agility and multidirectional running exercise that improves acceleration, deceleration and change-of-direction control.
It challenges your ability to move efficiently forwards, laterally and backwards whilst maintaining balance and lower limb alignment.
It is useful in final stages of return-to-sport rehabilitation.

Set up 4 cones in a square (box shape), spaced evenly apart.
Accelerate forwards to the first cone directly in front of you.
Shuffle sideways to the next cone, keeping your hips level and toes facing forwards. Avoid crossing your feet.
Run backwards to the third cone, staying low and taking quick, controlled steps.
At the third cone, make a sharp turn to face the final cone.
Run forwards towards the final cone (starting position).
Keep your trunk as upright as possible and maintain knee alignment over your second toe during all direction changes.
Use your arms naturally to assist with balance and speed.
Complete repetitions as prescribed by your physiotherapist.