Single-Cone Sprint Drill

Level: beginner

Equipment: other

Force: push

Core muscles: quadriceps

Secondary muscle: calves, glutes, hamstrings

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.

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