T Drill

Description

How to Do T Drill

1. 1
   Setup

   Place four cones: one starting cone, one cone 10 yards directly forward, and two cones 5 yards to the left and right of the forward cone, forming a T-shape.

2. 2
   Setup

   Stand at the starting cone, facing the top of the "T" with your feet shoulder-width apart and a slight athletic stance, ready to move.

3. 3

   Sprint forward from the start cone to the middle top cone, touching it with your right hand.

4. 4

   Shuffle laterally to your left, touching the far left cone with your left hand, then immediately shuffle all the way across to the far right cone, touching it with your right hand.

5. 5

   Shuffle back to the middle top cone, touching it with your left hand.

6. 6

   Backpedal as quickly as possible from the middle top cone to the starting cone to complete one repetition.

Tips

• Stay low through your hips and knees during lateral shuffles to maintain balance and allow for quicker changes in direction.
• Use your arms actively to pump during sprints and drive momentum during shuffles and pivots, enhancing overall speed and coordination.
• Anticipate the next direction change; as you approach a cone, prepare your body to push off in the new direction rather than stopping completely.
• Focus on quick, light footwork rather than heavy, pounding steps to maximize agility and minimize energy expenditure.

Common Mistakes

• ×Standing too tall during lateral shuffles reduces your ability to react quickly; stay in an athletic crouch with bent knees and a slight forward lean.
• ×Not firmly planting your foot at each cone before changing direction slows you down; ensure a strong, controlled plant to explode into the next movement.
• ×Looking down at your feet instead of forward can cause you to lose spatial awareness; keep your head up and eyes focused on the next cone or the direction of travel.