How to Do the Single-Cone Sprint Drill
💪 Quadriceps, Calves, Glutes, Hamstrings🏋️ Other📊 Beginner🏷️ Plyometrics
How to perform 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.
Muscles worked
The Single-Cone Sprint Drill primarily targets your Quadriceps, with support from your Calves, Glutes, Hamstrings. You'll need other.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Single-Cone Sprint Drill slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.