L Drill
L Drill Exercise Description
The L Drill (also called the 3‑cone drill) is a bodyweight change‑of‑direction sprint that trains acceleration, deceleration, and tight curvilinear running. Three cones are arranged in an L‑shape with five yards between each, creating short bursts, sharp plants, and controlled turns that challenge footwork and body control. Primary movers are the gluteus maximus, quadriceps, hamstrings, and calves; the trunk musculature (abdominals, obliques, and spinal erectors) stabilizes the torso to maintain posture while braking and re‑accelerating. You’ll practice staying low with a neutral spine, efficient arm action, and knees tracking over the toes during plants and cuts. The standard pattern is sprint to the middle cone and back, then weave around the middle and far cones before finishing through the start. ([nfl.com](https://www.nfl.com/news/combine-events-three-cone-drill-09000d5d806cf57f?utm_source=openai))
- Muscle Groups: Calves, Glutes, Hamstrings, Hips, Quads
- Target Muscles: Biceps Femoris - Long Head, Gastrocnemius - Medial Head, Gluteus Maximus, Soleus, Vastus Lateralis
- Assisting Muscles: Adductor Magnus, Gluteus Medius, Psoas Major
- Stabilizing Muscles: External Obliques, Internal Obliques, Longissimus, Multifidus, Rectus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Lower Legs, Upper Legs
- Body Surface: Back, Side
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Ankle Plantar Flexors, Hip Extensors, Knee Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Calf, Glutes, Inner Calf, Outer Hamstring, Outer Quad
- Movement Direction: Other
- Muscle Position: Lateral, Posterior
- Gender: Male
How To Do The L Drill Exercise
‘- Set three cones five yards apart in an L‑shape on a flat, non‑slip surface. ([nfl.com](https://www.nfl.com/news/combine-events-three-cone-drill-09000d5d806cf57f?utm_source=openai))
– Start at cone 1 in an athletic or three‑point stance: hips hinged slightly, spine neutral, eyes forward, arms ready to drive.
– Sprint 5 yards to cone 2; decelerate with short, quick steps; touch the line or ground by the cone without collapsing your chest.
– Push off powerfully and sprint back to cone 1; touch the line; stay low with your center of mass over the balls of your feet.
– Turn and accelerate, running around the outside of cone 2 toward cone 3; plant with the inside foot to change direction.
– Loop tightly around cone 3 from inside to outside; keep knees tracking over toes and maintain a neutral head position.
– Continue back around the outside of cone 2 and sprint through the start/finish at cone 1. ([nfl.com](https://www.nfl.com/news/combine-events-three-cone-drill-09000d5d806cf57f?utm_source=openai))
– Keep arms at roughly 90 degrees, driving front‑to‑back; avoid crossing your feet; brake before each cone, not at it.
L Drill Tips
‘- Arrange the three cones exactly five yards apart in an L‑shape on a flat, non‑slip surface.
– Start in an athletic or three‑point stance with hips slightly hinged, spine neutral, and eyes forward.
– Keep your arms ready to drive from the start, bent to about 90 degrees and moving front‑to‑back.
– As you approach each cone, brake before it using short, quick steps instead of stopping directly at the cone.
– When touching the line or ground near a cone, avoid collapsing your chest to maintain posture.
– Stay low with your center of mass over the balls of your feet as you push off and re‑accelerate.
– Plant with your inside foot to initiate each change of direction around the cones.
– Loop tightly around cone 3 from inside to outside to practice sharp, controlled turns.
– Keep your knees tracking over your toes and maintain a neutral head position during plants and cuts.
– Avoid crossing your feet at any point to keep footwork efficient and controlled.
L Drill Beginner Introduction
The L Drill (also called the 3‑cone drill) is a fast, bodyweight agility exercise built around three cones laid out in a right‑angle pattern. The setup creates very short runs between markers, so the athlete is constantly speeding up, slowing down, and carving tight turns. That repeated change in pace and direction places demands on coordination, balance, and precise foot placement while moving at high speed.
This drill challenges the powerful muscles of the hips, front thighs, back thighs, and calves, while the core, abs, side abs, and lower back work to steady the torso during sharp stops and re‑accelerations. The movement pattern includes a quick run to the middle cone and back, followed by a weaving path around the far cone and a final dash through the line. Throughout the pattern, the emphasis sits on a low, athletic posture, a strong yet relaxed upper body, smooth arm drive, and knees lining up well with the feet as each cut and plant happens.