Breathing
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
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The Single-Cone Sprint Drill primarily works the quadriceps, with the calves, glutes and hamstrings supporting the movement. It is a plyometrics movement performed with other.
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Movement instructions
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.
Technique guidance
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same other setup, range of motion and recording method when comparing Single-Cone Sprint Drill sessions.
Distance, duration and completed sets.
Example: 1 km in 7 minutes. Use the same distance unit and note the route or machine setting.
Compare time over the same distance and similar conditions. More distance and higher speed answer different questions; neither should be read without context.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Quadriceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the quadriceps using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
