L Drill

Master the L Drill, a dynamic agility exercise that enhances speed, quickness, and change-of-direction ability.

IntermediatePlyometrics Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of L Drill

Compound

Cone Drill

Plyometrics · Body weight

Intermediate

Compound

Dot Drill

Plyometrics · Body weight

Intermediate

Compound

X Drill

Plyometrics · Body weight

Intermediate

Compound

T Drill

Plyometrics · Body weight

Intermediate

Description

A versatile agility exercise that improves speed, quickness, and agility. It involves running forward, sideways, and backwards in the shape of an 'L'.

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How to do L Drill

01
Setup
Place three cones in an 'L' shape: Cone A (start), Cone B (10 yards directly forward from A), and Cone C (5 yards to the side of B, forming the 'L').
02
Setup
Begin in an athletic stance at Cone A, facing Cone B, with your feet shoulder-width apart and knees slightly bent, ready to explode.
03
Sprint from Cone A to Cone B, touching the cone with your hand to mark the turn.
04
Immediately turn and sprint from Cone B to Cone C, touching Cone C with your hand.
05
Turn again and sprint back from Cone C to Cone B, touching Cone B with your hand.
06
Finally, turn and sprint all the way back from Cone B to Cone A, finishing the drill with maximum effort.

Tips

Stay Low: Maintain a low center of gravity throughout the drill, especially during turns, to improve balance and allow for quicker changes of direction.
Explosive Pushes: Focus on powerful pushes off the ground with your legs to maximize acceleration and deceleration during each segment of the 'L'.
Arm Drive: Actively pump your arms in sync with your leg movements to generate more power and maintain balance, particularly during quick transitions.
Look Ahead: Keep your eyes focused on the next cone or direction of travel, anticipating your movements rather than looking down at your feet.

Common mistakes

Rounding Turns: Many athletes round their turns too wide, which increases distance and slows them down; instead, plant your outside foot firmly and pivot tightly around the cones.
Standing Upright: Running too tall reduces your ability to accelerate and decelerate quickly; lower your hips and bend your knees to maintain an athletic, ready-to-move posture.
Poor Arm Mechanics: Neglecting arm drive or letting arms flail reduces overall power and balance; actively pump your arms forward and back to assist with propulsion and stability.

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Questions

Is L Drill good for beginners?

L Drill is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for L Drill?

You need Body weight to perform L Drill. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for L Drill?

Stay Low: Maintain a low center of gravity throughout the drill, especially during turns, to improve balance and allow for quicker changes of direction. Explosive Pushes: Focus on powerful pushes off the ground with your legs to maximize acceleration and deceleration during each segment of the 'L'. Arm Drive: Actively pump your arms in sync with your leg movements to generate more power and maintain balance, particularly during quick transitions. Look Ahead: Keep your eyes focused on the next cone or direction of travel, anticipating your movements rather than looking down at your feet.

What are common mistakes when doing L Drill?

Rounding Turns: Many athletes round their turns too wide, which increases distance and slows them down; instead, plant your outside foot firmly and pivot tightly around the cones. Standing Upright: Running too tall reduces your ability to accelerate and decelerate quickly; lower your hips and bend your knees to maintain an athletic, ready-to-move posture. Poor Arm Mechanics: Neglecting arm drive or letting arms flail reduces overall power and balance; actively pump your arms forward and back to assist with propulsion and stability.