Single-Cone Sprint Drill
The Single-Cone Sprint Drill targets the Quadriceps and suits beginner-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Single-Cone Sprint Drill work?
The Single-Cone Sprint Drill primarily works the Quadriceps. Secondary muscles include the Calves, Glutes, Hamstrings, which assist during the movement.
Is the Single-Cone Sprint Drill good for beginners?
Yes, the Single-Cone Sprint Drill is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Single-Cone Sprint Drill?
You need other to perform the Single-Cone Sprint Drill. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.