The audio and video below are for teaching Cones to newbies at practice.
Notice we take the time to stop at Count "4 and" because the flag is flat during the transition from top cone to bottom cone.
It breaks down the checkpoints by holding each checkpoint for 4 counts, then 2 counts, then a smooth full speed.
This Cones exercise divides the counts into 4 on the top, and 4 on the bottom. There are other more advanced cone exercises that break it down a little differently. This video is for beginners to get the basic understanding of how to move their flag through space.