Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
ExercisesCalculatorsKitchenFor coachesFor gymsPricing
Sign inGet started
Healthy Hueman
HomeTodayPlanProgressExercisesCoachingGymCoach
Get Started
Healthy Hueman

Show up.
We'll keep count.

Product

  • Exercises
  • Calculators
  • Kitchen
  • Journal
  • Pricing

For

  • Coaches
  • Gyms
  • Find a coach

Company

  • About
  • Contact
  • Security
  • Sign in

Policies

  • Privacy
  • Terms
  • Refunds
  • Grievances
© 2026 Healthy Hueman · BangaloreFree to start · No ads · No third-party trackers
TodayPlanProgressExercisesCoachingGymCoachHomeMe
Exercises/Single-Cone Sprint Drill
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.

Sign in to add to your day

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

Single-Cone Sprint Drill movement

Main muscles working (thicker lines)

Starting position

Stand next to a single cone on the balls of your feet, one arm forward and one back.

  1. 1

    Chop the feet as quickly as you can, keeping the knees up.

  2. 2

    Move around the cone in a tight circle, staying close to it.

  3. 3

    Block with the arms in a sprint rhythm as the feet turn over.

  4. 4

    Complete three laps of the cone, rest, then repeat in the other direction.

Breathing: Breathe quickly and keep the trunk braced.

Coaching tips

  • Fast feet

  • Knees up

  • Hug the cone

Common mistakes

  • Drifting away from the cone

  • Flat-footed, heavy steps

  • Holding the arms still while the feet move

Safety notes

  • Use a surface with good grip for the tight turns.

Details

Body parts
Lower Body · Quadriceps · Calves
Equipment
Bodyweight
Movement
Sprint · Locomotion
Exercise type
Conditioning
Training goals
Athletic Performance · Conditioning

Sets, reps and rest are general guidance — adjust to your goals and experience.

Similar Exercises

  • Bench SprintBeginner→
  • Fast FeetBeginner→
  • High KneesBeginner→
  • Shuttle RunIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.