Exercise
Single-Cone Sprint Drill
Also known as: single cone sprint drill, cone agility drill, single cone circle drill, fast feet cone
Single-Cone Sprint Drill is an exercise for the quadriceps. Main target: vastus lateralis, vastus medialis and rectus femoris. Also works: gluteus maximus, biceps femoris and medial gastrocnemius. Equipment: other.
EquipmentOther
MovementPush
CategoryPlyometrics
Muscles worked
How to do it
- 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.
- Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
- Rest after three trips around the cone.
Similar exercises
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Alternatives with other equipment
Leg Extensions
Machine
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Trail Running/Walking
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Front Barbell Squat
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Front Squats With Two Kettlebells
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Dumbbell Lunges
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