Quadriceps
Single-Cone Sprint Drill
A short sprint drill in which you accelerate around a single cone, building acceleration and cutting ability.
Energy burned
≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min
Estimate range 31–51 kcal (±25 %)
Muscle mass worked29 %
Effort during a set13.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Place one cone on open, flat ground about 10 meters from your start line.
- 2Stand in a staggered athletic stance behind the line.
- 3Warm up before sprinting.
How to perform
- 1Explode forward, pushing hard off the ground and driving your arms.
- 2As you reach the cone, plant the outside foot and lower your center of gravity to turn around it.
- 3Accelerate back to the start line with short, powerful steps.
- 4Walk back to recover and repeat.
