Single-Cone Sprint Drill
QuadsOtherBeginner
How to do it
- 01This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
- 02Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
- 03Rest after three trips around the cone.
Alternatives & substitutions
Same movement pattern, same primary muscles — swap by what you have.
With other
With machine
With bodyweight
Put it in a program.
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