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Single-Cone Sprint Drill

in Quadriceps Exercise


Main Muscle Worked: Quadriceps

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Single-Cone Sprint Drill - Exercise Guide

Step 1

Place a cone on the floor.

Step 2

Stand up straight with the cone beside you. Your arm positions must be one arm forward and one backward. This is your starting position.

Step 3

Circle the cone by chopping your feet as quick as you can. Block with your arms to gain momentum. Keep your knees up and the movements of your feet must be aggressive as you do this.

Step 4

Rest for a few seconds after circling for three times around the cone before proceeding to your next repetition.


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