Legs · Other · Beginner
Single-Cone Sprint Drill
PrimarySecondary
- Main muscles
- Quads
- Also working
- Calves, Glutes, Hamstrings
How to do it
- 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.
- Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
- Rest after three trips around the cone.
Swaps on other equipment
Each has the quads as its main muscle and is also a push, on a different piece of equipment.
Other quad exercises
- Side to Side Box Shuffle · Other
- Single Leg Butt Kick · Bodyweight
- Single Leg Push-off · Other
- Single-Leg High Box Squat · Other
- Single-Leg Hop Progression · Other
- Single-Leg Lateral Hop · Other
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake