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Single-Cone Sprint Drill

Quadriceps CalvesGlutesHamstrings
OtherBeginnerPush
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Estimated starting range low
127–275.5 lb × 8–12 Estimated from your logged lifts

How to do it

  1. 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.
  2. 2Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
  3. 3Rest after three trips around the cone.

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Similar lifts

Bench Jump Bench Sprint 127–275.5 lb × 8–12 Dumbbell Seated Box Jump 60.5–99 lb × 8–12 Freehand Jump Squat Frog Hops 127–275.5 lb × 8–12 Linear Depth Jump 143.5–253.5 lb × 8–12
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