Single-Cone Sprint Drill

Single-Cone Sprint Drill — Start position — Start position

Single-Cone Sprint Drill — End position — End position

Region: Knee & Thigh
Equipment: Other
Category: Plyometrics
Level: Beginner
Force: push

Muscles worked

quadriceps
calves
glutes
hamstrings

Filled = primary · Outlined = secondary

Source: Free Exercise DB (public domain)

How to perform

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.

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