The Z curve running drill is an agility-based running exercise that focuses on sharp changes of direction whilst maintaining forward momentum.
The Z pattern challenges deceleration, re-acceleration and lateral force production.
It is commonly prescribed to enhance running performance, useful in the final stages of return to sport rehabilitation.
Set up 4–6 cones in a Z pattern
Begin jogging forward towards the first cone with speed and control.
As you approach a cone, plant your outside foot firmly under your body and push powerfully off that foot to drive your body diagonally towards the next cone.
Try to keep your trunk upright and stable, avoiding excessive side bending or twisting.
Focus on short, quick steps as you change direction.
Complete repetitions as prescribed by your physiotherapist.
