Single-Cone Sprint Drill
Level: beginner
Category: plyometrics
Force: push
Equipment: other
Primary muscles: quadriceps
Secondary muscles: calves
glutes
hamstrings
Instructions:
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.
Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
Rest after three trips around the cone.