10 Best Single-cone Sprint Drill Alternatives for Limited Space

The 10 Best Single-cone Sprint Drill Alternatives

10 substitutes, ranked by how closely each one matches the Single-cone Sprint Drill on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. 

   1. Single Leg Butt Kick

   92% match

   Quadriceps · Beginner · Compound

   Pick this when you want an easier version that still works the quadriceps.

   • Bodyweight

   How to perform it

   1. Begin by standing on one leg, with the bent knee raised. This will be your start position.
   2. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
   3. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
   4. Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single-cone Sprint Drill
   • Equipment: bodyweight only, the same as the Single-cone Sprint Drill
   • Body position: standing, the same as the Single-cone Sprint Drill
2. 

   2. Side To Side Box Shuffle

   90% match

   Quadriceps · Intermediate · Compound

   A straight swap when you want to keep working the quadriceps.

   • Other

   How to perform it

   1. Stand to one side of the box with your left foot resting on the middle of it.
   2. To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor. Swing your arms to aid your movement.
   3. Continue shuffling back and forth across the box.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single-cone Sprint Drill
   • Equipment: bodyweight only, the same as the Single-cone Sprint Drill
3. 

   3. Side Hop-sprint

   89% match

   Quadriceps · Intermediate · Compound

   Pick this when you want a harder version that still works the quadriceps.

   • Other

   How to perform it

   1. Stand to the side of a cone or hurdle.
   2. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
   3. Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: running, the same as the Single-cone Sprint Drill
   • Primary muscle: quadriceps, the same as the Single-cone Sprint Drill
   • Equipment: bodyweight only, the same as the Single-cone Sprint Drill
   • Body position: standing, the same as the Single-cone Sprint Drill
   • Balance: harder to stay steady on than the Single-cone Sprint Drill
4. 

   4. Bench Sprint

   84% match

   Glutes · Intermediate · Compound

   A looser match: it works the glutes rather than the quadriceps.

   • Other

   How to perform it

   1. Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
   2. Push off with your foot on top of the bench, extending through the hip and knee.
   3. Land with the opposite foot on top of the box, returning your other foot back to the start position.
   4. Continue alternating from one foot to another to complete the set.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: running, the same as the Single-cone Sprint Drill
   • Primary muscle: glutes, not quadriceps
   • Equipment: bodyweight only, the same as the Single-cone Sprint Drill
   • Body position: standing, the same as the Single-cone Sprint Drill
5. 

   5. Linear 3-part Start Technique

   81% match

   Hamstrings · Intermediate · Compound

   A looser match: it works the hamstrings rather than the quadriceps.

   • Bodyweight

   How to perform it

   1. This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
   2. Place your right hand onto the line, and thing bring your nose close to your left knee.
   3. Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
   4. Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: hamstrings, not quadriceps
   • Equipment: bodyweight only, the same as the Single-cone Sprint Drill
   • Body position: standing, the same as the Single-cone Sprint Drill
6. Play demonstration

   6. Push To Run

   80% match

   Cardio · Intermediate · Compound

   A looser match: it works the heart and lungs rather than the quadriceps.

   • Bodyweight

   How to perform it

   1. Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
   2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
   3. Push through your hands to extend your arms and return to the starting position.
   4. Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.
   5. Continue alternating knees as fast as you can while maintaining good form.
   6. Continue for the desired duration or number of repetitions.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: running, the same as the Single-cone Sprint Drill
   • Primary muscle: your heart and lungs, not quadriceps
   • Equipment: bodyweight only, the same as the Single-cone Sprint Drill
   • Body position: standing, the same as the Single-cone Sprint Drill
7. 

   7. Trail Running/walking

   80% match

   Quadriceps · Intermediate · Compound

   It still works the quadriceps, through a different movement.

   • Bodyweight

   How to perform it

   1. Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down. Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling.
   2. A 150 lb person can burn over 200 calories for 30 minutes walking uphill, compared to 175 on a flat surface. If running the trail, a 150 lb person can burn well over 500 calories in 30 minutes.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single-cone Sprint Drill
   • Equipment: bodyweight only, the same as the Single-cone Sprint Drill
   • Body position: standing, the same as the Single-cone Sprint Drill

8. 8. Single Leg Push-off

   80% match

   Quadriceps · Intermediate · Compound

9. 9. Short Stride Run

   78% match

   Cardio · Beginner · Compound

10. 10. Wind Sprints

    77% match

    Abs · Advanced · Compound