T Drill
Description
The T-drill is a standard sports performance and agility test where you sprint forward, shuffle laterally to one cone, shuffle to the opposite cone, shuffle back to the center cone, then backpedal to the start — tracing a T-shape. It tests forward speed, lateral agility, and backward movement in one drill.
Muscle Group
Equipment Required
T Drill Instructions
- Set up four cones: one start cone, one cone 10 yards directly forward (top of T), and two cones 5 yards left and right of the top cone.
- Start at the bottom of the T in an athletic stance.
- Sprint forward 10 yards to the top center cone. Touch the cone with your right hand.
- Shuffle laterally to the left cone (5 yards). Touch with your left hand.
- Shuffle laterally to the right cone (10 yards). Touch with your right hand.
- Shuffle back to the center cone (5 yards). Touch with your left hand.
- Backpedal 10 yards back to the start cone.
- Time yourself. Standard performance: 10 to 12 seconds for athletes.
T Drill Form & Visual
T Drill Benefits
- Tests forward, lateral, and backward agility in one drill
- Standard athletic performance benchmark
- Builds change-of-direction speed
- Excellent conditioning drill
- Develops sport-specific footwork
- Easy to set up and time
T Drill Muscles Worked
- Quadriceps
- Hamstrings
- Gluteus maximus and medius
- Calves
- Adductors and abductors
- Core (stabilizer)
T Drill Variations & Alternatives
- L-Drill
- Pro Agility Drill (5-10-5 shuttle)
- 3-Cone Drill
- Lateral Shuffle
- Box Drill
