How to do: Single-Cone Sprint Drill

Quadricepsbeginnerother

Single-Cone Sprint Drill — starting position — Start position

Single-Cone Sprint Drill — finishing position — Finish position

Step-by-step instructions

1This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
2Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
3Rest after three trips around the cone.

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Photos & base instructions from the open-source Free Exercise DB (public domain).