How to do Single-Cone Sprint Drill

Muscles worked

Main: Quads. Also: Calves, Glutes, Hamstrings.

Step by step

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.

Similar exercises

• Alternate Leg Diagonal Bound
• Bench Jump
• Bench Sprint
• Depth Jump Leap
• Double Leg Butt Kick
• Dumbbell Seated Box Jump

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.