Single-Cone Sprint Drill
The Single-Cone Sprint Drill is a beginner none (bodyweight) exercise that works the Quads. Follow the steps below.
Target musclesQuads
EquipmentNone (Bodyweight)
LevelBeginner
How to do the Single-Cone Sprint Drill
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.