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Quadriceps · Intermediate

Single Cone Sprint Drill

Short sprint shuttle to one cone and back, emphasizing acceleration, turning mechanics, and controlled deceleration.

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Single Cone Sprint Drill demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalves

Equipment

Cone

Sets × time

3 × 20 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Place one cone at the prescribed distance and begin behind a starting line.
  2. 02Accelerate toward the cone with quick powerful steps.
  3. 03Lower your hips as you approach and touch the cone with the outside hand.
  4. 04Plant the outside foot, turn under control, and sprint back through the start line.
  5. 05Decelerate gradually and reset before the next effort.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationShuttle RunRelated variationSprint

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Alternatives

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