The L Drill (3 Cone Drill) is a football agility drill that improves change of direction, footwork, balance, and body control. It is widely used in football training and the NFL Combine to evaluate agility, body control, and change-of-direction ability.
Whether you are a beginner or an experienced player, this drill can help you move more efficiently on the field. If you want to build these skills further, explore our Football Agility Drills guide.
- Best For: Agility, footwork, and change of direction
- Skill Level: Beginner to Advanced
- Equipment: 3 cones, stopwatch, measuring tape
- Setup: 3 cones placed 5 yards apart in an L shape
- Reps: 4–6 repetitions
What Is the L Drill (3 Cone Drill)?
The L Drill, also known as the 3 Cone Drill, is a football cone drill that tests agility, balance, body control, and change of direction.
Players sprint, stop, turn around three cones, and finish as quickly as possible. The drill is commonly used during the NFL Combine and football practices to evaluate movement skills.
It is especially useful for running backs, wide receivers, defensive backs, linebackers, and quarterbacks.
Benefits of the L Drill
The L Drill helps football players:
- Improve change of direction.
- Build quicker footwork.
- Develop better balance.
- Increase body control.
- Train acceleration and deceleration.
- Make sharper cuts during games.
These benefits are supported by sports performance research. The National Strength and Conditioning Association (NSCA) notes that agility-specific drills are one of the most effective ways to improve change-of-direction performance.
For well-rounded agility, combine the L Drill with the 5-10-5 Shuttle Drill to improve acceleration and quick directional changes, and the T Drill to develop lateral movement, balance, and body control. Together, these drills build the movement skills needed for better on-field performance.
Equipment Needed
To perform the L Drill, you need:
- 3 training cones
- Measuring tape
- Stopwatch
- Football cleats
- Flat grass or turf surface
L Drill Setup
Set up three cones in an L shape, with 5 yards (4.57 m) between each cone.
- Cone 1: Starting and finishing point.
- Cone 2: Place 5 yards straight ahead of Cone 1.
- Cone 3: Place 5 yards to the left or right of Cone 2 to form an L shape.
Start beside Cone 1 in a three-point stance or athletic stance.
Before you begin:
- Measure the distance between each cone accurately.
- Use a flat grass or turf surface.
- Wear football cleats with good traction.
- Make sure the area is clear and safe to run.
- Complete a Football Warm-Up Drill to prepare your muscles and reduce the risk of injury before running at full speed.
Coaching Tip: Accurate cone spacing helps you practice the drill correctly and compare your times from one session to the next.
How to Perform the L Drill
Step 1: Sprint to Cone 2
Explode from the starting position and sprint straight to Cone 2.
Step 2: Return to Cone 1
Touch the line at Cone 2 with your hand, then sprint back and touch the line at Cone 1.
Step 3: Circle the Cones
Sprint back to Cone 2, run around the outside of Cone 3, circle back around Cone 2, and continue around Cone 3 again in a figure-eight pattern.
Step 4: Finish the Drill
Sprint back past Cone 2 and run through the finish line at Cone 1 without slowing down.
Recommended Sets and Reps
- Beginners: 4–6 repetitions
- Rest: 30–60 seconds between reps
- Focus on smooth movement before trying to improve your time.
Coaching Tips
Use these tips to improve your technique and reduce your time.
- Stay low during every turn.
- Plant your outside foot before changing direction.
- Keep your steps short and controlled.
- Stay close to each cone to avoid extra distance.
- Drive your arms to accelerate out of every turn.
- Keep your eyes forward instead of looking at your feet.
- Finish at full speed without slowing before the line.
Common Mistakes
Avoid these mistakes when practicing the L Drill.
- Standing too upright during turns.
- Taking wide turns around the cones.
- Crossing your feet while changing direction.
- Looking down throughout the drill.
- Taking extra steps before planting your foot.
- Slowing down before reaching the finish line.
- Setting the cones at the wrong distance.
What Is a Good L Drill Time?
Your time depends on your age, experience, and training level. Use these ranges as a general guide.
| Level | Typical Time |
|---|---|
| Beginner | 8.3–9.0 seconds |
| Intermediate | 7.5–8.2 seconds |
| Advanced | 6.9–7.4 seconds |
| Elite | Under 6.9 seconds |
These times are general reference ranges. Hand timing and electronic timing can produce different results. Track your progress using the same setup and timing method each time you practice.
L Drill Variations
Try these variations as your footwork and agility improve.
Beginner L Drill
Run the course at a comfortable pace to learn the correct movement pattern. Focus on balance, foot placement, and smooth turns before increasing your speed.
Timed L Drill
Complete the drill at full speed while using a stopwatch or timing system. Record your best time and track your progress over several weeks.
Reactive L Drill
Have a coach or partner give a signal that changes the direction you run around the cones. This variation improves reaction speed and decision-making during football plays.
Best For
The L Drill benefits players who need quick direction changes and controlled movement on the field.
It is especially useful for:
- Running backs
- Wide receivers
- Defensive backs
- Linebackers
- Quarterbacks
- Tight ends
- Youth football players
- Athletes preparing for football combines
L Drill vs 5-10-5 Shuttle
Both drills improve agility, but they focus on different movement skills.
| Feature | L Drill (3 Cone Drill) | 5-10-5 Shuttle |
|---|---|---|
| Main Focus | Agility, footwork, and body control | Lateral quickness and change of direction |
| Movement Pattern | L-shaped course with loops around cones | Straight-line shuttle with 180° turns |
| Number of Cones | 3 | 3 |
| Best For | Improving movement efficiency and tight turns | Improving explosive cuts and lateral movement |
| Common Use | NFL Combine and football training | Football, baseball, and combine testing |
If you want to improve your lateral movement and explosive cuts, practice the 5-10-5 Shuttle Drill alongside the L Drill. The two drills work well together and develop different movement skills.
Frequently Asked Questions
Is the L Drill the same as the 3 Cone Drill?
Yes. Both names refer to the same football agility drill. It is called the L Drill because the cones form an L shape.
What does the L Drill measure?
The L Drill measures agility, change of direction, footwork, balance, body control, and short-area quickness.
What is a good L Drill time?
A good time depends on your age and skill level. Beginners often finish in 8.3–9.0 seconds, while advanced players usually record times below 7.5 seconds.
How far apart should the cones be?
Place each cone 5 yards (4.57 meters) apart to create the correct L-shaped course.
How many repetitions should beginners perform?
Complete 4–6 repetitions, resting 30–60 seconds between each rep. Focus on proper technique before trying to improve your speed.
Which football positions benefit the most from the L Drill?
The drill is valuable for running backs, wide receivers, defensive backs, linebackers, quarterbacks, and tight ends because these positions require quick direction changes.
How often should I practice the L Drill?
Practice the drill 1–2 times per week as part of your agility training. This gives your body enough time to recover while continuing to improve your movement skills.
References
- National Football League (NFL).NFL Combine School Challenge: 3 Cone Drill. Official drill setup, measurements, and testing guidelines. NFL Combine School Challenge: 3 Cone Drill (Official PDF)
- National Strength and Conditioning Association (NSCA).Transfer of Training for Agility. Research on agility training and change-of-direction performance. Transfer of Training for Agility (NSCA) , https://www.nsca.com/education/articles/kinetic-select/transfer-of-training-for-agility/
Continue Your Football Training
Build your agility, speed, and footwork with these related football drills:
- 5-10-5 Shuttle Drill – Improve acceleration and change of direction.
- T Drill – Develop lateral movement, balance, and quick transitions.
- Football Footwork Drills – Build faster feet and better body control.
- Football Agility Drills – Explore more drills to improve agility and athletic movement.
