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Box Drill

The Box Drill is designed to measure multidirectional agility by combining a forward sprint, a lateral shuffle, a backpedal and a turn-and-sprint finish around a square. The athlete works around the box changing movement pattern on each side, then turns and accelerates through the gate to finish. It uses four cones and a single gate positioned at the start corner, as the athlete begins and ends the drill at the same point.

Position: Set up four cones in a square, 5m by 5m (about 5 yards per side). Position one AxIT Timing Gate at the start corner on the start/finish line. The athlete starts at the gate facing forward, toward the first cone.

Cue: "Start at the gate facing forward. Sprint to the first cone, shuffle laterally to the second, backpedal to the third, then turn and sprint through the gate to finish. Stay low through every change of direction and accelerate hard out of the final turn."

Box_Drill_diagram

Procedure:

Step 1 – Set up four cones in a 5m by 5m square. Position one Timing Gate at the start corner on the start/finish line.

Step 2 – In the AxIT Timing Gate app, create or select the athlete/team and choose Agility as Drill Type. Set up a Custom agility protocol for the Box Drill, as it is not a preset.

Step 3 – Choose trigger type then click next:

  • Standard – timing starts when the athlete crosses the gate.

  • In-Beam – timing starts when the athlete is already in position at the start corner. Gate will display green light when activated.

Step 4 – Ensure the gate is powered on, then scan and connect it in the app following the prompts. Use the Flash function if needed to identify the gate.

Step 5 – Tap Start Trial in the app. Position the athlete at the start corner, facing forward.

Step 6 – On the athlete's run, they complete the box in sequence (sprint, shuffle, backpedal, then turn and sprint) and the system stops when they cross back through the gate at the finish.

Step 7 – After the run:

  • Tap Save Trial to store the result.

  • Tap Redo if you want to retest without saving.

Step 8 – Review results in the app. Use the Leaderboard icon to compare trials, compare directions, or switch between athletes.

Movement and direction note: The Box Drill can be run in both directions so each side of the body leads the shuffle, backpedal and turn. Comparing the two directions can reveal a change of direction asymmetry, which is useful in a return to sport setting, in the same way as the 505 and CODD.