Cones are
basically markers for any number of
exercises, be it running from one field to the other, zig - zagging through an obstacle course, or
jumping over them for plyometric traing.
Basically, the subjects did a five - minute warm - up on the treadmill; then did a vertical
jump test; then either did nothing, static stretching, or dynamic
exercises; then did another
jump test; then they all did another set of warm - up
exercises (i.e. high knees, skip - steps, side - stepping, cross-overs and zig - zag running); then did another series of
jump tests after 10, 20 and 30 minutes.