Start
End
LegsBeginnerBodyweight
Single-Cone Sprint Drill
تمرين عدو حول مخروط واحد
Target Muscles
QuadsCalvesGlutesHamstrings
Blue = primary · Gray = secondary
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- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
