Single-Cone Sprint Drill

Also called cone circle drill, cone sprint drill and cone circles.

Works

Quads, plus calves, glutes and hamstrings

Equipment

Other kit

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
2. Rest after three trips around the cone.

Cues

• Chop the feet fast.
• Knees up, arms driving.
• Stay tight to the cone.
• Rest after 3 laps.

Common mistakes

• Swinging wide of the cone.
• Flat-footed steps.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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