Single-Cone Sprint Drill

Single-Cone Sprint Drill is a beginner-level exercise in the plyometrics category that primarily works the quads. It also recruits the calves, glutes and hamstrings. It is performed with other equipment.

How to do it

1. 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.
2. 2Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
3. 3Rest after three trips around the cone.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.