T Drill

T Drill


This exercise involves running in a T-shape pattern, touching the ground at each turn. It is commonly used in sports training to improve agility, speed, and coordination.

Muscle Group

Equipment Required

T Drill Instructions

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Hold the t-drill in your right hand with your arm extended straight out in front of you.
  3. Step forward with your left foot and simultaneously twist your torso to the left.
  4. Bring the t-drill down and across your body to your left hip.
  5. Step back with your left foot and simultaneously twist your torso to the right.
  6. Bring the t-drill up and across your body to your right shoulder.
  7. Repeat steps 3-6 for 10-15 repetitions on each side.

T Drill Form & Visual

T Drill

T Drill Benefits

  • Strengthens core muscles
  • Improves balance and stability
  • Increases flexibility in the hips and spine
  • Engages the glutes, hamstrings, and lower back muscles
  • Can help alleviate lower back pain
  • Improves posture
  • Can be modified for different fitness levels

T Drill Muscles Worked

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

T Drill Variations & Alternatives

  • lateral t-drill
  • forward-backward t-drill
  • zig-zag t-drill
  • single-leg t-drill
  • partner-resistance t-drill