Upper legsOtherBeginner
Single-Cone Sprint Drill
Stand beside a single cone, one arm forward and one back. Chop your feet as fast as you can, block with the arms, and circle the cone with knees up.
- Difficulty
- Beginner
- Type
- Plyometrics
- Mechanic
- —
- Force direction
- Push
- Muscles
- 4
Form sequence
01 · setup
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.
02 · circle the cone · Key step
Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
03 · rest
Rest after three trips around the cone.
What's working
3D
- Quadriceps
Primary · 227 exercises
- Gastrocnemius
Secondary · 209 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Hamstrings
Secondary · 277 exercises
Open the full 3D atlas →
Alternatives for Quadriceps
