Single-Cone Sprint Drill

The Single-Cone Sprint Drill is a plyometric exercise. It primarily targets the quadriceps, with the calves, glutes, and hamstrings working as secondary muscles. Suitable for beginners.

Primary Muscles

quadriceps

Secondary Muscles

calves glutes hamstrings

Level

beginner

Mechanic

none

Equipment

other

Category

plyometrics
Single-Cone Sprint Drill - Step 0 Single-Cone Sprint Drill - Step 1

Instructions

  1. 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.
  2. Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
  3. Rest after three trips around the cone.

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