Single-Cone Sprint Drill

How to perform

1. 01This 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. 02Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
3. 03Rest after three trips around the cone.

Form cues

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.