Single-Cone Sprint Drill

Technique

How to perform Single-Cone Sprint Drill

1. Place one cone on a clear, level surface and stand beside it.
2. Start with one arm forward and the other back, keeping your elbows bent.
3. Take quick, short alternating steps around the cone while driving your arms in opposition to your legs.
4. Lift each knee as the foot leaves the ground and keep the stepping rhythm controlled throughout the circle.
5. Complete three circuits, then stop and rest before repeating.

Programming relevance

Muscles involved