The L-drill (also called the three-cone drill) is a standard NFL combine agility test where you sprint between three cones arranged in an L-shape, executing tight turns at each cone. It tests acceleration, deceleration, and change-of-direction ability in one short drill — typically completed in 6 to 7 seconds.
Muscle Group
Calves, Cardio, Glutes, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Tests acceleration, deceleration, and change-of-direction
- Standard NFL combine drill
- Builds tight-turn ability
- Develops sport-specific agility
- Easy to set up with three cones
- Measurable benchmark for athletic progress
How to perform
- Set up three cones in an L-shape: one start cone, one cone 5 yards forward, and a third cone 5 yards to the right of the second cone.
- Start in a three-point stance at the start cone.
- Sprint forward 5 yards to the second cone. Touch it with your right hand.
- Sprint back 5 yards to the start cone. Touch it with your right hand.
- Sprint forward 5 yards to the second cone again.
- At the second cone, weave around it and sprint 5 yards to the third cone.
- Loop around the third cone and sprint back through the second cone, weaving around it again.
- Sprint past the start cone to finish. Time yourself — sub-7 seconds is excellent.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary
Hip Flexors
Primary