T-Drill
- Prescription
- 6 × 40 yd · 60 s restabout 7 min
- Players
- Solo
- Equipment
- Cones
Four cones in a T. Sprint ten yards to the middle cone, shuffle five yards left, ten right, five back to the middle, then backpedal to the start. It’s the only drill that links the position’s three movements in a single run.
Key points
- On the shuffles, your feet never cross and your shoulders stay facing forward.
- Touch the base of each cone: that’s what forces you to lower your hips.
- The return backpedal is performed at full speed; it is not a recovery drill.
- One minute between reps, three starting from each side.
Common mistakes
- Crossing your feet on the shuffles, which throws you off balance at every change.
- Bending over to touch the cone instead of bending your legs.
Demonstrations
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Related drills
LEVELS : Beginner · Intermediate
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