3 Cone Drill
Sport: Rugby Union, Rugby League, Basketball, Soccer, Netball, Touch Football
Focus: Speed, Agility
Muscle Group: Running
Equipment: Markers
Exercise Description– Set up the markers in a 5m x 5m ‘L’ configuration (forwards and to the right)
– Starting from a 3 point stance, sprint forward 5m and touch the line with the right hand
– Sprint 5m (back to start), touch line with right hand- Sprint around the corner, step inside the ‘L’ so that the far cone is on your left side
– Run around the far corner and back outside the ‘L’ so that the all the cones are again on your left side
– Sprint around the corner and through start/finish line
– This is one rep
– Starting from a 3 point stance, sprint forward 5m and touch the line with the right hand
– Sprint 5m (back to start), touch line with right hand- Sprint around the corner, step inside the ‘L’ so that the far cone is on your left side
– Run around the far corner and back outside the ‘L’ so that the all the cones are again on your left side
– Sprint around the corner and through start/finish line
– This is one rep