QuadricepsBeginner
Single-Cone Sprint Drill
Chopping the feet as fast as possible with the knees up while circling a single cone. Develops foot speed, tight turns and arm-leg coordination.
Primary muscles
- Quadriceps
- Hip Flexors
- Calves (Gastrocnemius)
Secondary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Soleus
- Cardiovascular System
- Sets
- 3–5
- Reps
- 3 laps per direction
- Rest
- 45–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.