Questions? Ready to start your project? Contact Us

2.17.2021

The L Agility Drill

Cone

The L Drill – Cones are set in a L-shape 5 yards apart.  From the starting line sprint 5 yards to the first cone and back, turn and run around the second cone, run a weave around the third cone, which is the high point of the L, change directions and run back around the second cone and finish.

The L Agility Drill

For the First 5 Drills cone #3 is set to the Right of cone #1

Drill #1  Sprint the L drill full speed

  • Rest 30 seconds –

Drill #2  Lateral Shuffle an L Drill

  • Rest 30 seconds –

Drill #3  Carioca the L Drill

  • Rest 30 seconds –

Drill #4  Backpedal  

  • Rest 30 seconds –

Drill #5  Sprint, Run in Place, Down/Up

Sprint to cone #2, assume an athletic position, quickly run in place 10 steps, down/up and sprint to cone #3, 10 steps in place, down/up and run back to cone # 2.  At cone #2 repeat 10 steps, down/up and sprint back to cone #1.

  • Rest 30 seconds –

For the Next 5 Drills cone #3 is set to the Left of cone #1

Drill #6  Sprint the L Drill

  • Rest 30 seconds –

Drill #7  Lateral Shuffle the L Drill

  • Rest 30 seconds –

Drill #8  Carioca

  • Rest 30 seconds –

Drill #9  Backpedal

  • Rest 30 seconds –

Drill #10  Sprint, Run in Place, Down/ Up

Sprint to cone #2, assume an athletic position, quickly run in place 10 steps, down/up and sprint to cone #3, 10 steps in place, down/up and run back to cone # 2.  At cone #2 repeat 10 steps, down/up and sprint back to cone #1.


Rogers Athletic 18” Cones

related

Getting Ahead of Extension

The tricep brachii is a single muscular unit with three distinct heads: the medial, the lateral and long heads. It functions as a powerful extensor of the upper extremity. Each head has a different fatigue rate and each head becomes...

Livonia Franklin High School
2024 CSCCa

A morning workout on the Pendulum Rack System at the College Strength and Conditioning Show in Fort Worth, Texas. The strength coaches are Staying Strong. The Pendulum Rack System

...