Cone Sprint Drill

How to do it

1. Set a cone a chosen distance in front of a start line.
2. Start in an athletic stance at the line, knees bent and weight forward.
3. Sprint to the cone as fast as you can.
4. Decelerate at the cone by dropping the hips and taking short, quick steps, and touch the cone or plant a foot beside it.
5. Turn and sprint back to the line.
6. Walk back and reset for the next repetition.

Common mistakes

• Slowing down early. The sprint is at full speed to the cone and the braking happens at it; easing off halfway makes it a jog with a turn.
• Braking on straight legs. The hips drop and the knees bend to stop; stopping stiff-legged jars the knees.
• Turning wide. The plant foot is beside the cone and the turn is tight; a wide loop adds distance and takes the deceleration out.
• Standing up out of the turn. Drive back out of the turn low, as from a start.

Muscles worked

Primary

• Quads

Secondary

• Calves
• Glutes
• Hamstrings