Combine Training: How to run the 3 Cone L-Drill

Combine Training: How to run the 3 Cone L-Drill

Skills:  Agility, Balance, Quickness, Core Strength, Explosion

L-Set-up

The L-Drill is also known at the 3 cone and is used by football coaches to measure agility, change of direction and balance.  The total distance covered is 30 yards, broken into six 5 yard short sprints.

Set Up:

To set up the L-Drill, you need 3 cones set up 5 yards apart from each other in the shape of an L.  This will end up looking like you are one cone short of a complete square.

The Drill:

Start in a three point stance (like you would start a 40 yard dash)

Touch the line at the first cone with your hand.

Return to the starting cone and touch that line with the same hand.

king sports pro agility shuttle

Note:  Whichever hand you choose to touch the line with has to be used both times.

Sprint around the middle cone and figure 8 around the far cone.

L-2

Make a turn at the middle cone and finish through the line.  Use your speed to accelerate as fast as you can around that middle cone.

L-3

Timing:

The clock starts at first movement and stops when you have crossed the finish line after the full 30 yards.   Make sure that every step you take is efficient, you are racing against the clock.

You have everyday to prepare.

– Coach King

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