Cone Slalom Race | Friends

Quick Intro

Cone Slalom Race is a weaving race. Two lines of cones run side by side, one for each partner. On a shared “go”, both weave through their own line, passing alternate sides of each cone. The first through without knocking a cone or losing control wins.

The same rules apply to three versions: wide spacing, which is fast and open; tight spacing, which needs short, quick steps; and backward, where both partners backpedal through the cones. This guide gives the rules once, then a section on each version. The weaving technique for each is covered in its own guide, and the standard forward weave is at Cone Slalom Sprint.

What You’ll Need

Two matching lines of six to ten cones each, laid out side by side about three metres apart.
A flat, non-slip surface, such as grass, turf or a sports hall.
A start line and a finish line for both courses, with space past the finish to slow down.
A tape measure or marked steps, so both lines have exactly the same spacing.

How to Play

Choose the version and lay out both courses with identical spacing.
Agree any handicap.
Each partner stands at the start of their own course.
On “go”, both weave through their cones, passing each cone on alternate sides.
The first to cross the finish line with a clean run wins.
Walk back, rest a minute and race again for a best of three.

What Counts

A run is clean when:

every cone is passed on the correct side, alternating all the way;
no cone is knocked over or moved out of place;
the runner stays in control, with no slip, fall or hand on the ground.

A knocked cone or a missed one means the run is not clean. If one run is clean and the other is not, the clean run wins even if it was slower. If both break, rerun the race. Each runner calls their own mistakes, or a third person watches both lines.

Weaving Fast

Most time in a slalom is lost at the turns. Running wide around each cone adds distance, and cutting too close knocks cones over. The best runners keep the hips low through each turn, plant the outside foot and push off toward the next cone. Looking one or two cones ahead helps the body set up for the next turn early. The arms help with balance through the cuts.

Making It Fair

The handicap is spacing, given in each version below. A wider gap between cones is easier, so the less experienced partner’s line can be set slightly wider. Keep both courses the same length so the running distance stays equal. The wider line then has a cone or two fewer, which means fewer turns, and that is part of the handicap. For more on handicaps, see Training With a Friend.

Staying Safe

A clear, flat, non-slip surface with nothing near either course.
Lanes far enough apart that two runners cannot collide on a wide turn.
Room past the finish to slow down.
Warm up first. Sudden cuts are hard on cold legs.

The Versions

Wide Spacing Sprint

Cones are set far apart, often three to four metres, so both runners can reach real speed between turns. The technique is covered at Cone Slalom — Wide Spacing. It rewards fast, flowing turns more than short steps, and is the best version to start with. Leave enough runway before the first cone to build up speed safely.

Handicap: wide spacing is already the easier version, so partners close in ability need none. If the gap is large, set the less experienced partner’s cones a little wider still.

Tight Spacing Duel

Cones are set close together, often about one metre apart. The technique is covered at Cone Slalom — Tight Spacing. Close spacing means short, quick, controlled steps and constant sharp direction changes. Big strides knock cones over. It is a harder test than the wide version and a good one to move on to.

Handicap: set the less experienced partner’s cones slightly wider apart.

Backward Race

Both partners start at the beginning of their course facing away from the direction they will travel, then backpedal through the cones. The technique is covered at Cone Slalom — Backward. Weaving backward builds control in the backpedal, a skill many sports rely on. Keep the pace low and controlled, especially when it is new to either partner. A fast backward run is easy to lose control of.

Handicap: set the less experienced partner’s cones wider apart.

Extra care: moving backward carries more risk of falling than moving forward. The path behind both runners must be completely clear, and both should keep the hips low and the weight on the balls of the feet.

Choosing a Version

To start: wide spacing.
For quick feet: tight spacing.
For backpedal control: backward.

Getting Better Over Time

Time clean runs for each version. As times drop, narrow the spacing or move to a harder version.

Ladder Race races footwork patterns through agility ladders.
Cone Steal is a reaction race to a single cone.
Cone Touch Reactive Call sprints to called cones from a centre point.

FAQ

What if we only have one set of cones?

Race one at a time and time each run. The faster clean run wins.

How many cones should we use?

Six to ten. Fewer cones make it more of a sprint; more make it a longer test of footwork.

What if both of us knock a cone?

Rerun the race after a short rest.