L Drill
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Plyometrics
- Typ
- Aerobic
The L Drill is a bodyweight agility exercise that challenges your ability to accelerate, decelerate, and change direction rapidly along an L-shaped cone path. Widely used in athletic conditioning and speed training, it develops footwork, reactive quickness, and lower-body coordination without any equipment.
L Drill: So führst du sie aus
- 1Set up three cones in an L shape: one at the start, one 5 yards ahead, and one 5 yards to the right of the second cone.
- 2Stand at the starting cone in an athletic stance — feet hip-width apart, knees slightly bent, weight on the balls of your feet.
- 3On your signal, sprint from the start cone to the middle cone as fast as possible.
- 4Plant your outside foot firmly at the middle cone and cut sharply toward the far cone.
- 5Sprint to the far cone, plant, and reverse direction back toward the middle cone.
- 6Cut around the middle cone and sprint back to the starting cone.
- 7Walk back to the start to recover fully, then repeat for the desired number of reps.
Technik-Tipps
- Stay low through each cut — a higher center of gravity makes direction changes slower and less controlled.
- Drive your arms forcefully on the straight sprints; arm action directly powers your leg speed.
- Plant your outside foot at each cone before cutting, not during your stride, to reduce knee stress.
- Keep your first step out of each cut short and powerful to build acceleration quickly.
Häufige Fehler
- Standing upright during cuts, which slows you down and increases the risk of ankle and knee strain.
- Swinging wide around cones instead of planting and cutting sharply, which adds unnecessary distance and time.
- Failing to decelerate before the cone, leading to overrunning the mark and losing control of the change of direction.
- Neglecting full recovery between reps, which turns a speed drill into conditioning work and compromises movement quality.
Häufig gestellte Fragen
What does the L Drill train?
The L Drill trains multi-directional speed, agility, and the ability to decelerate and re-accelerate quickly — qualities that transfer directly to field and court sports.
Is the L Drill good for beginners?
It can be, but beginners should first practice straight-line sprinting and basic change-of-direction mechanics before adding the time pressure of a full L Drill.
How many reps should I do?
For speed and agility development, 4–6 reps per session with full recovery (60–90 seconds) between reps is a practical starting point.
What surface should I do the L Drill on?
A firm, flat surface — grass, artificial turf, or a gym floor — gives the most consistent footing. Avoid loose gravel or wet surfaces where your plant foot can slip during cuts.
How is the L Drill different from the 5-10-5 shuttle?
The 5-10-5 shuttle tests lateral change of direction in a straight line, while the L Drill adds a 90-degree cut, making it more specific to sports movements that involve both forward acceleration and lateral cuts.
