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How to Do Single-Cone Sprint Drill — Form, Muscles & Tips

Learn how to do the Single-Cone Sprint Drill: step-by-step form, muscles worked, other setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. 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.
  2. Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
  3. Rest after three trips around the cone.