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Exercises › Quads › Single-Cone Sprint Drill

Single-Cone Sprint Drill

Single-Cone Sprint Drill is a beginner plyometrics that mainly works your quads, with help from your calves, glutes and hamstrings.

💪 Quads🏋️ Other📈 Beginner🎯 3-4 sets of 5-8 reps
Single-Cone Sprint Drill: starting position
Starting position
Single-Cone Sprint Drill: end position
End position

How to do the single-cone sprint drill

  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.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: GlutesSecondary: Hamstrings

Sets and reps

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

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Single-Cone Sprint Drill alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench JumpBodyweight · IntermediateDumbbell Seated Box JumpDumbbell · IntermediateBench SprintOther · BeginnerFast SkippingBodyweight · BeginnerMountain ClimbersBodyweight · BeginnerRocket JumpBodyweight · Beginner

FAQ

What muscles does the single-cone sprint drill work?

It mainly works your quads; your calves, glutes and hamstrings assist.

How many sets and reps of single-cone sprint drill should I do?

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Is the single-cone sprint drill good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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