Single-Cone Sprint Drill
Single-Cone Sprint Drill is a plyometrics exercise using other that trains the quadriceps.
PlyometricsOtherBeginnerPush
Primary muscles: Quadriceps
Secondary muscles: Calves, Glutes, Hamstrings
How to do it
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Single-Cone Sprint Drill from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
