▸ Legs
Single-Cone Sprint Drill
QuadricepsOther
beginner · plyometrics
Also works: Calves · Glutes · Hamstrings
A quadriceps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
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.
02
Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
03
Rest after three trips around the cone.