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.
Where the Single-Cone Sprint Drill fits
The Single-Cone Sprint Drill shows up in training built around a specific goal. See how it fits:
More quads exercises
Single-Cone Sprint Drill: common questions
What muscles does the Single-Cone Sprint Drill work?
The Single-Cone Sprint Drill primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Single-Cone Sprint Drill suitable for beginners?
Yes. The Single-Cone Sprint Drill is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
How do I do the Single-Cone Sprint Drill with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Single-Cone Sprint Drill sets, free.
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