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Single-Cone Sprint Drill

AdvancedCardioTier T4

Stand beside one cone with the arms split. Chop the feet as fast as possible while circling the cone with the knees up for three trips.

Targets: Foot & Toes

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • agility ladder or cones

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set one cone on the floor and stand beside it with one arm back and one arm forward.
  • Rise onto the balls of the feet ready to chop.
  1. He stands beside the single cone in a ready stance, his right arm back and his left arm forward, weight on the balls of his feet.

    Step 1 of 5

    Stand beside the cone with one arm back and one arm forward.

  2. He has begun chopping his feet in fast small steps beside the cone, knees lifting, arms starting to block in opposition.

    Step 2 of 5

    Chop the feet as quickly as possible and begin circling the cone.

  3. He is mid-circle at the far side of the cone, feet still chopping fast, knees high, arms still blocking in opposition.

    Step 3 of 5

    Circle the cone keeping the knees up with the violent foot action.

  4. He is completing a trip around the cone back near the start side, feet still chopping and arms still blocking, ready to continue the remaining trips.

    Step 4 of 5

    Continue the circle back toward the start side.

  5. He stands beside the single cone in a ready stance, his right arm back and his left arm forward, weight on the balls of his feet.

    Step 5 of 5

    Stand beside the cone with one arm back and one arm forward.

Safety Information

Stand beside the cone with the arms split, chop the feet as fast as possible and circle the cone with the knees up. Rest after three trips around the cone. Block with the arms in opposition to the legs. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.