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Single-Cone Sprint Drill

Single-Cone Sprint Drill: Quadriceps.

Primary muscles
Quadriceps
Secondary muscles
Calves, Glutes, Hamstrings
Equipment
Other equipment
Difficulty
Beginner
Category
Plyometrics
Force
Push

Movement notes

  1. 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. Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
  3. Rest after three trips around the cone.
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