Start
End
LegsBeginnerBodyweight
Single-Cone Sprint Drill
Single-Cone Sprint Drill
Target Muscles
Quads, QuadsCalves, CalvesGlutes, GlutesHamstrings, Hamstrings
Blue = primary · Gray = secondary
Want a personalized workout plan based on your level and goals?
Get a personalized plan ›How to perform
- 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.
Important tips
Keep your back straight.
Control the movement.
