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Single-Cone Sprint Drill

QuadsOtherBeginner
Single-Cone Sprint Drill — start position
Start
Single-Cone Sprint Drill — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryCalves, Glutes, Hamstrings

How to do it

  1. 01

    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. 02

    Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.

  3. 03

    Rest after three trips around the cone.

In the app

Single-Cone Sprint Drill appears when you own the kit it needs and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With other
With machine
With bodyweight

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