If you play any sport that requires rapid acceleration, deceleration, and direction changes, the 3-cone drill will make a great addition to your conditioning regimen. This drill consists of an intense shuttle run, and is ideal for improving speed and agility. The 3-cone drill is also part of the NFL combine fitness testing battery.

Instructions for the 3-cone drill are as follows:

Place three sport cones 5 yards (15 feet) apart in an "L" configuration. Begin by standing next to the first cone. Sprint to the middle cone, pivot, then run back to the first cone. Once you reach the first cone, pivot again, then run around the middle cone and sprint to the last cone. As you round the middle cone, be sure to cut inside the last cone to round it from the right side. Sprint back around the outside of the middle cone, then continue on to the first cone to finish the drill.

Note: The 3-cone drill can be done indoor or outdoor. If you plan to do the drill outside, consider wearing cleats to prevent slipping.

NFL combine running backs and wide receivers typically complete the 3-cone drill in under 7 seconds.