Back to exercises
Single-Cone Sprint Drill, starting position 
Single-Cone Sprint Drill, finishing position
PlyometricsbeginnerOther
Single-Cone Sprint Drill
Primary
Quadriceps
Secondary
Calves, Glutes, Hamstrings
Equipment
Other
Level
beginner
Single-Cone Sprint Drill demonstration
How to Perform
- 1This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
- 2Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
- 3Rest after three trips around the cone.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
Muscles Worked
Front
Back
QuadricepsCalvesGlutesHamstrings
Exercise Details
- Category
- Plyometrics
- Force
- push
- Mechanic
- N/A
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Single-Cone Sprint Drill work?
Single-Cone Sprint Drill primarily targets the Quadriceps. It also works the Calves, Glutes, Hamstrings as secondary muscles.
What equipment do I need for Single-Cone Sprint Drill?
Single-Cone Sprint Drill requires Other.
Is Single-Cone Sprint Drill suitable for beginners?
Yes, Single-Cone Sprint Drill is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Single-Cone Sprint Drill
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.