Number 21 stands at cone A of the 3-cone, number 22 in the queue. Number 24 stands on the middle line of the shuttle, number 25 in the queue.
How to run it
Two classic speed and agility tests run as stations: the 3-cone (L-drill) and the 5-10-5 pro shuttle. Players train acceleration, braking, a low centre of gravity in the turns and quick changes of direction.
Set-up
Station 1: three cones in an L, 5 yards apart. Station 2: three lines 5 yards apart marked with discs. Two players per station; after a rep you go to the other station's queue.
Instructions
- 1Number 21 stands at cone A of the 3-cone, number 22 in the queue. Number 24 stands on the middle line of the shuttle, number 25 in the queue.
- 23-cone: number 21 sprints 5 yards to cone B and touches the line with the hand. Shuttle: number 24 sprints 5 yards to the right and touches the line.
- 3Number 21 back to A and touches the line. Number 24 turns and sprints 10 yards to the far line.
- 4Number 21 around B on the outside towards C. Number 24 sprints back through the middle line – stop the watch.
- 5Number 21 around C from behind (a figure eight). Number 24 jogs to the 3-cone queue and number 25 sets up on the middle line.
- 6Number 21 back around B and through A to finish. Number 22 sets up at A, number 25 sprints 5 yards out.
- 7Number 21 jogs to the shuttle queue. Number 22 sprints to B. Number 25 sprints 10 yards the other way.
- 8Number 22 back to A. Number 25 finishes through the middle line.
- 9Number 21 sets up on the middle line. Number 22 rounds B. Number 25 goes to the 3-cone queue.
- 10Number 21 sprints 5 yards out in the shuttle. Number 22 rounds C.
- 11Number 21 sprints 10 yards to the other line. Number 22 finishes through A.
- 12Number 21 finishes through the middle. Number 22 goes to the shuttle queue and number 24 sets up at A for his 3-cone.
Coaching points
- Drop the hips before every turn and touch the line with the hand nearest to it – that keeps the turn short.
- Around the cones: lean in and keep the feet close to the cone.
- Time the reps and let players compare with themselves, not with each other.
- Full rest between reps – this trains speed, not conditioning.
Variations
Easier
Shorter distances (4 yards) and no timing. Walk through the pattern at a jog first.
Harder
Start on the coach's signal (a sound or a hand signal) and add a ball to catch after the last turn.
Equipment
- 3 × Cone
- 6 × Markers
Use this drill with your team
Add it to a training in SquadSpace, adjust it to your squad and show it to the players in the app – in 2D or 3D.
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