Progression ladder for the Single-cone Sprint Drill

Easier and harder steps around the Single-cone Sprint Drill

These are the substitutes for the Single-cone Sprint Drill, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps (6)

1. 

   Carioca Quick Step

   • Intermediate
   • Bodyweight
   • Adductors
2. Play demonstration

   Mountain Climber

   • Intermediate
   • Bodyweight
   • Cardiovascular
3. 

   Single Leg Butt Kick

   • Beginner
   • Bodyweight
   • Quadriceps
4. Play demonstration

   Short Stride Run

   • Beginner
   • Bodyweight
   • Cardiovascular-system
5. Play demonstration

   High Knee Against Wall

   • Beginner
   • Bodyweight
   • Cardiovascular-system
6. Play demonstration

   Run

   • Beginner
   • Bodyweight
   • Cardiovascular-system

Where you are now

Single-cone Sprint Drill

• Intermediate
• Other
• Quadriceps

Harder steps (6)

1. 

   Trail Running/walking

   • Intermediate
   • Bodyweight
   • Quadriceps
2. 

   Side Hop-sprint

   • Intermediate
   • Other
   • Quadriceps
3. 

   Bench Sprint

   • Intermediate
   • Other
   • Glutes
4. Play demonstration

   Push To Run

   • Intermediate
   • Bodyweight
   • Cardiovascular-system
5. 

   Side Standing Long Jump

   • Intermediate
   • Bodyweight
   • Quadriceps
6. 

   Prowler Sprint

   • Intermediate
   • Other
   • Hamstrings