Single-Cone Sprint Drill
A beginner plyometric exercise that works the quads.
Starting position
End position
How to Do Single-Cone Sprint Drill
- 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.
Muscles Worked
Alternatives to Single-Cone Sprint Drill
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Bench Sprint
A beginner compound plyometric exercise that works the quads.
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2
Front Cone Hops (or hurdle hops)
A beginner compound plyometric exercise that works the quads.
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3
Side Hop-Sprint
A beginner compound plyometric exercise that works the quads.
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4
Double Leg Butt Kick
A beginner compound plyometric exercise that works the quads, needing no equipment.
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5
Fast Skipping
A beginner compound plyometric exercise that works the quads, needing no equipment.
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6
Split Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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7
Standing Long Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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8
Star Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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9
Rocket Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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10
Scissors Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
Frequently Asked Questions
What muscles do single-cone sprint drill work?
Single-Cone Sprint Drill primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for single-cone sprint drill?
The source dataset does not record equipment for single-cone sprint drill. Check the instructions above before you set up.
Single-Cone Sprint Drill: is it suitable for beginners?
Yes. Single-Cone Sprint Drill is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of single-cone sprint drill?
Bench Sprint, Front Cone Hops (or hurdle hops), Side Hop-Sprint train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my single-cone sprint drill reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; single-cone sprint drill can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Single-Cone Sprint Drill with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.