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This is a long jump cone to take off drill while holding a med ball. The point of holding the med ball in this drill is to teach proper erect, upright posture while sprinting down the runway. The athlete is focusing on having high knees over the cones and in keeping the knees pumping vertical in the last four steps after the last cone. Holding the med ball also forces the athletes to keep their eyes up and get a good feel for where the board should be. The set-up of this drill is three cones, three feet apart, three cones three and one half feet apart, and three cones, four feet apart with 20 feet in distance after the last cone. The length of the cones may vary depending on the skill level of the athlete.
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