Single-Cone Sprint Drill
How to do the Single-Cone Sprint Drill with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Other
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.
Log it, see it on your body.
Every Single-Cone Sprint Drill set you log feeds Ascend's anatomy heatmap — so your quads volume is visible at a glance — and counts toward your bodyweight-strength tier.
More quads exercises
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