Single-Cone Sprint Drill

BeginnerOtherPushPlyometrics
Single-Cone Sprint Drill — start position
Single-Cone Sprint Drill — end position

How to do it

  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.

Muscles worked

Primary:Quadriceps
Secondary:CalvesGlutesHamstrings

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All quadriceps exercises →

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