Single-Cone Sprint Drill

Single-Cone Sprint Drill — starting position — Starting position → End position

Single-Cone Sprint Drill — end position — Starting position → End position

plyometrics beginner legs push

Instructions

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.

Set timer

12 reps per set. Rest between sets: Rest between sets

12×

Primary Muscles

quadriceps

Secondary Muscles

calves, glutes, hamstrings

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