Quick Answer: How the X Drill Works
The X Drill is a four-cone footwork and change-of-direction drill. Set four cones in a 5 × 5-yard square. The player moves through a diagonal sprint, lateral shuffle, angled turn, and crossover before returning toward the start.
The route is planned, so beginners should focus on clean footwork and body control before adding speed.
What Is the X Drill?
The X Drill is a cone drill that combines diagonal and lateral footwork. A common version uses four cones placed 5 yards apart in a square.
The player uses a jab step, diagonal sprint, lateral shuffle, angled turn, and crossover before returning toward the start.
For football players, it works as a planned change-of-direction and footwork drill. The standard version follows a known route, so the player does not need to react to an unexpected cue.
Why Football Players Use the X Drill
Football players often move forward, sideways, and diagonally during a play. The X Drill combines several of these movement patterns in one small setup.
It gives players practice with:
- Planned changes of direction
- Diagonal and lateral footwork
- Balance during turns
- Switching between movement patterns
- Short acceleration after a direction change
The drill does not copy a specific football play. Instead, it builds general movement skills that can support position-specific training.
Players who need more focused work on planting, braking, and leaving a cut can also use change of direction drills.
X Drill Setup and Cone Pattern
You need four cones and a flat training area.
Place the cones in a square with about 5 yards between each cone. This creates a 5 × 5-yard box.
This setup follows the X Drill pattern from King Sports Training, which uses four cones in a 5 × 5-yard box and combines diagonal sprinting, shuffling, an angled turn, and crossover movement. For more setups that use cones to train different movement patterns, see these cone drills for football.
Start beside one cone in a balanced athletic stance. Keep your knees slightly bent and look toward the first diagonal cone.
The basic X Drill pattern is:
Jab step → diagonal sprint → direction change → lateral shuffle → angled turn → crossover → return
Walk through the route before running it at speed. This helps beginners learn which cone comes next and where each footwork change happens.
X Drill Movement Pattern: Step by Step
The key to the X Drill is connecting different movements without losing balance or control.
1. Start With a Jab Step
Begin beside the starting cone with your knees slightly bent and your weight balanced.
Use a short jab step to begin the drill. Stay in an athletic position instead of standing upright.
Coaching cue: Keep the first movement short and controlled.
2. Sprint Across the X
Accelerate diagonally toward the opposite cone.
Use natural arm action and keep your eyes toward the next change point. As you approach the cone, use controlled steps so you are ready to change direction.
Coaching cue: Do not reach toward the cone with one long final step.
3. Change Direction Into a Shuffle
Control your speed near the cone and move into a lateral shuffle toward the next cone.
Keep your knees slightly bent and your feet apart. Avoid crossing your feet during the shuffle.
Try to move from the diagonal sprint into the shuffle without standing upright or stopping for too long.
Coaching cue: Use short shuffle steps and stay balanced.
4. Make the Angled Turn
At the next cone, prepare to move diagonally again.
The King Sports Training version uses about a 45-degree turn at this point.
Control your foot placement before leaving the cone. Turning too early can change the route and make the next movement harder.
Coaching cue: Finish the shuffle before making the turn.
5. Use the Crossover
Move diagonally using a crossover step.
Stay balanced as you switch from lateral movement into the diagonal route. Use your arms naturally to support the movement.
Avoid twisting the upper body while your feet move in another direction.
Coaching cue: Keep the crossover smooth and controlled.
6. Return Under Control
Complete the final direction change and move back toward the starting cone.
Do not relax during the last part of the rep. Finish the route with the same body control used during the earlier movements.
A clean repetition should look like one connected pattern rather than several separate movements.
Where the X Drill Usually Breaks Down
Most X Drill mistakes happen when the player changes from one movement pattern to another.
| Problem | What to Change |
|---|---|
| Player forgets the route | Walk through the pattern first |
| Long step before a turn | Use shorter approach steps |
| Body rises near the cone | Keep a balanced athletic position |
| Feet cross during the shuffle | Use short lateral shuffle steps |
| Player turns too early | Reach the change point before turning |
| Crossover looks uncontrolled | Reduce speed and control foot placement |
| Player watches the feet | Keep the eyes toward the next cone |
If a player loses balance or cannot follow the correct route, reduce the speed. Faster reps should come after clean reps.
How Beginners Should Learn the X Drill
Start by walking the pattern until the player knows the cone order and each movement.
Then use this simple progression:
Walk → Jog → Controlled Direction Changes → Faster Reps → Coach Cue
Beginners can start with 2 to 3 sets of 2 to 4 reps. Rest long enough to keep each repetition clean.
Practice the pattern in both directions when possible. Do not increase speed if balance or footwork starts to break down.
Ways to Progress the X Drill
Once the basic pattern is clean, small changes can make the drill harder.
Reverse the pattern: Complete the route in the opposite direction so both sides work through the turns and crossover.
Sprint finish: Add a short acceleration after the final direction change.
Shuffle return: Use a lateral shuffle during the final section instead of running back.
Coach cue: Let a coach call or point to the next direction. This adds a reaction element because the next movement is no longer fully planned.
There is no need to add several changes at once. Progress one part of the drill while keeping the basic footwork clean.
X Drill vs. Other Football Agility Drills
Several cone drills can be used for football movement training, but they do not have the same focus.
| Drill | Main Movement Focus |
|---|---|
| X Drill | Diagonal movement and multiple footwork patterns |
| T Drill | Forward, lateral, and backward movement |
| 5-10-5 Shuttle Drill | Lateral direction changes and re-acceleration |
| W Drill | Backpedal and forward-break transitions |
The X Drill stands out because one rep combines diagonal sprinting, shuffling, turning, and crossover movement. For a different multi-direction pattern, the T Drill combines forward, lateral, and backward movement. The 5-10-5 Shuttle Drill places more focus on lateral direction changes and re-acceleration, while the W Drill uses backpedal and forward-break transitions.
Other football agility drills can be used when a player needs more focused practice with one movement pattern.
Is the X Drill an Agility or Change-of-Direction Drill?
The standard X Drill is mainly a planned change-of-direction and footwork drill because the player knows the route before starting.
Reactive agility is different. The player must respond to an unexpected cue and decide where to move. The NSCA explains that change-of-direction drills can progress from basic planned movements to more unpredictable tasks that challenge decision-making skills.
A coach can add this element to the X Drill by calling or pointing to the next cone during the rep.
This distinction helps coaches choose the drill based on the movement skill they want to practice.
Frequently Asked Questions
What is the X Drill in football?
The X Drill is a four-cone footwork and change-of-direction drill. It combines diagonal sprinting, lateral shuffling, turning, and crossover movement in one pattern.
How do you set up the X Drill?
Place four cones in a square about 5 yards apart. This creates a 5 × 5-yard box. Start beside one cone and face into the drill.
What does the X Drill work on?
The X Drill gives football players practice with multi-directional footwork, body control, movement at different angles, and planned changes of direction.
How many cones do you need for the X Drill?
The standard X Drill described here uses four cones.
Is the X Drill good for beginners?
Yes. Beginners can walk through the pattern first. They can then progress to jogging, controlled direction changes, and faster reps as their footwork improves.
Conclusion
The X Drill for football combines diagonal sprinting, shuffling, turning, and crossover movement in one four-cone setup.
Learn the route at a controlled pace first. Once the footwork is clean, increase the speed, reverse the pattern, or add a coach cue.
References
- King Sports Training. X Drill. Four-cone 5 × 5-yard setup and movement pattern, including the jab step, diagonal sprint, shuffle, 45-degree turn, and crossover.
- National Strength and Conditioning Association (NSCA). Change of Direction Speed Drill Adaptation. Kinetic Select, May 2019. Covers planned change-of-direction drills and how auditory or visual cues can progress them into more reactive tasks.
