CoxasOutroIniciante
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.
- Dificuldade
- Iniciante
- Tipo
- Pliometria
- Mecânica
- —
- Força
- Empurrar
- Músculos
- 4
Sequência
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
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.
O que trabalha
3D
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