Peak Health

Single-Cone Sprint Drill

Quadriceps · Calves · Glutes · Hamstrings · Agility hurdle

Single-Cone Sprint Drill, startSingle-Cone Sprint Drill, end

How to do it

  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.
Primary muscle
Quadriceps
Secondary muscles
Calves · Glutes · Hamstrings
Equipment
Agility hurdle
Sides
One side at a time

Watch it performed (opens in a new tab)