Single-Cone Sprint Drill

What it is

This drill enhances your foot speed and agility by moving rapidly around a single cone. It primarily engages your quadriceps, with secondary activation in your calves, glutes, and hamstrings.

Technique tips

• Begin with an athletic stance, one arm forward and one back.
• Focus on chopping your feet rapidly with minimal ground contact.
• Drive your knees high to maximize each stride.
• Maintain powerful arm action for balance and propulsion.
• Keep your movement tight and controlled around the cone.
• Complete three circles before taking a short recovery.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.