Speed & agility · Reaction · Beginner · ~3 min
Colour-call cone reaction
A visual/auditory decision before moving. Fun for children and sharp for adults.
▶ Colour Reaction Drill — Waikato Rugby Union (YouTube)
More videos: 4 Cone Color Reaction Drill (Grande Sports ) · 4 color cone reaction drill (TEST Academy)
Prescription4 × 20 s · rest 40 s
EquipmentCones / markers
ImpactModerate
FormatPartner
Starting position
Four different-coloured cones around you at 2–3 m; partner standing outside.
How to do it
- Partner calls a colour (or holds up a coloured card).
- Move to touch that cone and return to centre.
- Repeat with random calls.
Technique cues
- Look, decide, go
- Back to centre every time
Common mistakes
- Moving before the call
- Not returning to centre
Easier
Two colours only.
Harder
Partner calls two colours in sequence, or uses cards silently.
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.