3 Cone Drill

Sports Training Programs by the Pros

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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

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