BURNR.FIT

Single-Cone Sprint Drill

PlyometricsOtherBeginnerPush
Single-Cone Sprint Drill
Single-Cone Sprint Drill variant 2

Muscles worked

Primary
Quadriceps
Secondary
Calves, Glutes, Hamstrings

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.