Legs / Beginner / Compound (multi-joint)

Single-Cone Sprint Drill

An explosive bodyweight exercise for the quads, with the calves, glutes and hamstrings assisting.

At a glance

Primary

Quads

Secondary

Calves, Glutes, Hamstrings

Equipment

Bodyweight

Movement pattern

Single-leg / lunge, Ankle push-off (plantar flexion), Jump / plyometric

Level

Beginner

Type

Legs, Compound (multi-joint), Explosive

How to do it

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.

Common mistakes

• ✗ Sprinting at full speed without a warm-up.

  Why it hurts: Hamstrings are most often strained during maximal sprinting, and cold muscles are less tolerant.

  ✓ Instead: Warm up with easy running, drills and 3–4 build-up runs before any all-out effort.

• ✗ Over-striding with the foot landing far in front.

  Why it hurts: The hamstring is loaded while stretched, which is the typical strain mechanism.

  ✓ Instead: Land with the foot under the hips and think of pushing the ground back, not reaching forward.

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