A beginner plyometrics exercise done with a other that mainly works the quadriceps, with help from the calves, glutes and hamstrings. 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.
Updated
Primary
Quadriceps
Secondary
Calves, Glutes, Hamstrings
Equipment
Other
Level
beginner
Single-Cone Sprint Drill demonstration
Single-Cone Sprint Drill, starting positionSingle-Cone Sprint Drill, finishing position
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
