L Drill

L Drill


This exercise involves running a series of cones in the shape of an "L" while changing direction quickly. It is commonly used in sports training to improve agility, speed, and coordination.

Muscle Group

Equipment Required

L Drill Instructions

  1. Start in a standing position with your feet shoulder-width apart and your arms extended out to the sides.
  2. Jump and cross your right foot over your left foot, landing on the ball of your left foot.
  3. Jump and cross your left foot over your right foot, landing on the ball of your right foot.
  4. Continue jumping and crossing your feet over each other in a quick, fluid motion.
  5. After a set amount of time or repetitions, rest and repeat the exercise.

L Drill Form & Visual

L Drill

L Drill Benefits

  • Strengthens the upper body, particularly the back, shoulders, and arms
  • Improves grip strength
  • Increases overall body control and stability
  • Targets the lats and biceps for a more defined and toned appearance
  • Can be modified for different fitness levels by adjusting the resistance or using assistance bands
  • Improves posture and reduces the risk of back pain
  • Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling

L Drill Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Abdominals
  • Obliques

L Drill Variations & Alternatives

  • Forward L-drill
  • Backward L-drill
  • Double L-drill
  • Box L-drill
  • Partner L-drill