Single-Cone Sprint Drill

How to do the Single-Cone Sprint Drill

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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	other equipment
Difficulty	beginner

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight Side Standing Long Jump Bodyweight Split Jump Bodyweight

Harder than the Single-Cone Sprint Drill

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Single-Cone Sprint Drill work?

The Single-Cone Sprint Drill primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Alternate Leg Diagonal Bound, Bench Jump, and Bench Sprint train the same muscle, across 9 equipment types.

What equipment do you need for the Single-Cone Sprint Drill?

The Right Equipment. Without the right equipment, Alternate Leg Diagonal Bound, Bench Jump, and Double Leg Butt Kick train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Single-Cone Sprint Drill suitable for beginners?

Yes, the Single-Cone Sprint Drill is rated beginner. Zercher Squats, Weighted Sissy Squat, and Squat Jerk are the progressions from here.

Similar exercises

Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bench Sprint Other Equipment Depth Jump Leap Other Equipment Double Leg Butt Kick Bodyweight Dumbbell Seated Box Jump Dumbbell