How to Run in a Zigzag

Balance, coordination and strength are just some of the benefits of running in zigzag. Running efficiently in a zigzag motion is useful in many sports including soccer and football when the athlete needs to maneuver and avoid other players. Taking sideways strides also increases the range of motion and flexibility of your legs and hips. Add zigzag running as one of your training exercises to develop an advantage over opponents.

Things You'll Need

  • 5 traffic cones
  • Colored tape
  • Measuring tape
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Instructions

  1. Simple Zigzag

    • 1

      Follow an imaginary zigzag pattern and run using long strides with each footstep. Keep a straight direction when running; the zigzag pattern is only accomplished by the side-to-side strides with your legs.

    • 2

      Make a long, outward side stride with your right foot then follow immediately with a long, outward side stride with your left foot.

    • 3

      Swing your elbows side to side and lean your body straight forward. Keep both arms loose and flexible and avoid too much ground contact during the semileap with each stride.

    Zigzag with Cones

    • 4

      Place three to five cones at 5-yard intervals in a straight line.

    • 5

      Start at the beginning of the line and run in a zigzag pattern between the cones. Keep your eyes up as you run and drop your hips to switch direction.

    • 6

      Go to the last cone, turn around and head back. Increase or decrease the distance intervals to add variety and movement to your running pattern. This exercise develops hip flexibility, balance and control.

    Harder Zigzag

    • 7

      Mark a rectangle of 10-by-16 feet with colored tape on the floor.

    • 8

      Place a cone in all 4 corners and one in the middle. Start from one corner and assume the running stance.

    • 9

      Imagine looking from above the square and complete this zigzag running path: start running from the upper left corner toward the middle cone. Run around the opposite side of the middle cone then to the upper right cone. Pass around the cone then move down and around the lower right cone. Continue back toward the middle cone, passing around it on the opposite side and then head toward the lower left cone. Pass around the cone then run back to the start position. Run one lap as fast as you can then repeat. This is a harder zigzag running path that builds more power, endurance and speed.