Plyometrics

Single-Cone Sprint Drill

The single-cone sprint drill is a beginner plyometrics exercise for your quads, using other.

Main muscles
Quads
Also works
Calves, Glutes, Hamstrings
Equipment
Other
Level
Beginner
Single-Cone Sprint Drill, starting position
Start
Single-Cone Sprint Drill, end position
Finish

How to do it

  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.

Alternatives to the single-cone sprint drill

Bodyweight squat Body weight Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells Goblet box squat Dumbbells, Flat bench Goblet squat Dumbbells Hack squat Hack squat