Napra

Single-Cone Sprint Drill

PlyometricsBeginner QuadricepsCalvesGlutesHamstrings Cones / hurdles
Single-Cone Sprint Drill, step 1
1. Stand beside the cone in a start stance, torso leaning forward.
Single-Cone Sprint Drill, step 2
2. Sprint around the cone with short quick steps; lean into the turn.

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.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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