Exercise library · Quads

How to Do Single-Cone Sprint Drill

Step-by-step instructions, muscles worked and workouts that use the single-cone sprint drill.

Single-Cone Sprint Drill animated demonstration from start to end position

Main muscles	Quads
Also works	Calves, Glutes, Hamstrings
Equipment	Other
Level	Beginner
Type	Plyometrics

How to do it

This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
Rest after three trips around the cone.

Form tips

Start light and own the movement before adding weight.
Control the lowering phase — don't drop into it.
Keep breathing; exhale on the hardest part.
Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise mat

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

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