3 Cone Drill (L Drill)
Embed Code
Save to Smartphone (1.54 MB)
Save to Disk (3.59 MB)
Print Version
Save to Device (1.54 MB)
Connect
Email Page
Send Via Text
Instructions
 
ImageSubmitted by: Justin Leonard
Last updated: 4/18/2014


If you play any sport that requires rapid acceleration, deceleration, and direction changes, the 3-cone drill will make a great addition to your conditioning regimen. This drill consists of an intense shuttle run, and is ideal for improving speed and agility. The 3-cone drill is also part of the NFL combine fitness testing battery.

Instructions for the 3-cone drill are as follows:

Place three sport cones 5 yards (15 feet) apart in an "L" configuration. Begin by standing next to the first cone. Sprint to the middle cone, pivot, then run back to the first cone. Once you reach the first cone, pivot again, then run around the middle cone and sprint to the last cone. As you round the middle cone, be sure to cut inside the last cone to round it from the right side. Sprint back around the outside of the middle cone, then continue on to the first cone to finish the drill.

Note: The 3-cone drill can be done indoor or outdoor. If you plan to do the drill outside, consider wearing cleats to prevent slipping.

NFL combine running backs and wide receivers typically complete the 3-cone drill in under 7 seconds.
Discussion
 
Exercise Details
 
Category
Speed & Agility Exercises ( view all )
Difficulty Level MEDIUM
The 3-cone drill is a medium difficulty exercise.
Target Muscle
Lower Body
Related Equipment
 
Featured Videos
 
Workoutz.com Newsletter
Learn about new exercises, workouts, and more! Sign up for the workoutz.com newsletter. It's FREE!
© 2017 Workoutz.com - Use of this website constitutes acceptance of our Terms of Use and Privacy Policy. Workoutz.com is Upfront