T Drill
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Plyometrics
- Type
- Aerobic
The T Drill is a classic agility training exercise that uses four cones arranged in a T-shape to challenge change-of-direction speed, lateral quickness, and controlled deceleration. Athletes sprint forward, shuffle left and right, then backpedal to the start, demanding coordination and explosive power from the legs, hips, and core. It is widely used to develop sport-specific footwork and to benchmark overall agility.
How to do the T Drill
- 1Set up four cones in a T-shape: place cone A at the start, cone B 10 yards directly ahead, cone C 5 yards to the left of B, and cone D 5 yards to the right of B so that C, B, and D form the top of the T.
- 2Stand behind cone A in an athletic stance — feet hip-width apart, knees slightly bent, weight on the balls of your feet, and hips low.
- 3On your signal, sprint forward as fast as possible from A to B.
- 4Touch the base of cone B with your right hand, then immediately shuffle laterally to your left toward cone C — keep your hips square to the front and never cross your feet.
- 5Touch the base of cone C, then shuffle to your right all the way across to cone D, passing through the B position without stopping — maintain a low hip position throughout.
- 6Touch the base of cone D, then shuffle back to your left to cone B.
- 7Touch the base of cone B, then turn and backpedal as fast as possible from B back to cone A.
- 8Stop the clock as you cross the line at cone A and record your time.
Form tips
- Keep your hips low and your center of gravity close to the ground during every lateral shuffle — standing upright slows your cuts and makes direction changes less efficient.
- Touch each cone with your fingertips rather than bending at the waist; reach by dropping your hips so your legs do the work and your upper body stays balanced.
- Drive your outside foot hard into the ground when changing directions — a strong push-off is what generates lateral acceleration rather than just leaning.
- Keep your eyes forward and your shoulders square to the front wall throughout all shuffles; rotating your hips to face the direction of travel kills lateral speed.
- Practice the footwork pattern at half-speed first so the sequence — sprint, touch, left shuffle, touch, right shuffle across, touch, left shuffle, touch, backpedal — is automatic before you go all-out.
Common mistakes
- Crossing the feet during lateral shuffles, which creates a momentary dead-stop and increases the risk of a trip or stumble — always step-slide with the feet staying apart.
- Standing too upright during the drill, which raises the center of gravity and makes sharp directional cuts much slower — stay low in an athletic hip hinge the entire time.
- Skipping or not firmly touching each cone, which invalidates the drill as an agility benchmark and removes the important deceleration demand at each direction change.
- Sprinting into the cones without braking, causing over-run and wasted time repositioning — practice controlled deceleration in the final step before each touch.
- Turning the hips to face the direction of travel during shuffles instead of keeping them square, which shifts from a lateral shuffle into a running pattern and reduces the agility stimulus.
Frequently asked questions
What does the T Drill train?
The T Drill develops change-of-direction speed, lateral quickness, deceleration ability, and reactive footwork. It challenges the entire lower body and core through sprinting, lateral shuffling, and backpedaling, and is used by athletes in soccer, basketball, football, tennis, and other field and court sports to improve sport-specific agility.
What is a good T Drill time?
Average times vary by sport and training level. As a general benchmark, times under 9.5 seconds are considered good for recreational athletes, while competitive athletes in speed-focused sports often aim for 8.5 seconds or faster. Elite athletes in the NFL Combine and similar settings have recorded times below 7 seconds. Focus on consistent improvement in your own times rather than comparing to elite norms early in training.
How many cones do I need and how do I set them up?
You need four cones. Place cone A at your starting line. Measure 10 yards forward and place cone B. From cone B, measure 5 yards to the left and place cone C, then 5 yards to the right and place cone D. Cones C, B, and D form the horizontal bar of the T, and the line from A to B forms the vertical stem.
How often should I include the T Drill in my training?
Two to three sessions per week is a practical frequency for most athletes. Because the drill is high-intensity and requires explosive acceleration and deceleration, treat it like a speed session — perform it when fresh (early in a workout, after a thorough warm-up), allow at least 48 hours of recovery between sessions, and keep total volume to 4–8 timed attempts per session to maintain quality.
Can beginners do the T Drill?
Yes. Beginners should learn the cone layout and movement sequence at a slow, controlled pace before adding speed. Walk through the pattern first, then jog it several times until the footwork feels natural, and only then sprint at full effort. This approach builds correct movement patterns and reduces the risk of ankle rolls or falls during sharp direction changes.
