← EXERCISE LIBRARYAgility
Three-Cone L-Drill
An L-shaped course with tight turns around a cone. Trains change of direction at speed while leaning into a curve, which is closer to real play than straight shuttles.
- 01Set three cones in an L: start cone, one five yards ahead, and a third five yards to the right of that.
- 02Sprint to the middle cone, touch the line, return and touch the start line.
- 03Sprint back to the middle cone and run around the outside of it to the right.
- 04Weave around the third cone in a tight figure, then come back around the middle cone.
- 05Sprint through the start line to finish. Rest 90 seconds and run 4 to 6 reps, alternating the turn direction.
- 01Lean into the turn, do not step around it.
- 02Inside arm tight to the cone.
- 03Accelerate out of every corner.
- 01Running wide around the cones — you turn a change-of-direction drill into a jog on a curve.
- 02Standing upright through the turns — you cannot lean into the corner and the outside foot loses grip.
- 03Only ever running it one direction — the turning side gets all the work and the other stays untrained.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.