T-Drill

T-Drill

The T-drill is a multidirectional agility test and exercise using 4 cones arranged in a T shape. It combines linear sprint, lateral shuffle, and backpedal in a single timed course, testing the athlete's ability to change direction and movement mode rapidly.

Anatomy Targeted

The quadriceps and glutes propel the initial sprint. The adductors and abductors manage lateral shuffles. The hamstrings and calves control the backpedal. The obliques stabilize direction changes. Ankle and knee stabilizer muscles are heavily taxed during transitions.

Step-by-Step Execution

1. Set up 4 cones in a T: cone A at start, cone B 10 m ahead, cones C and D 5 m to each side of B.
2. Sprint forward from A to B (10 m), touch cone B.
3. Lateral shuffle left from B to C (5 m), touch C.
4. Lateral shuffle right from C to D (10 m), touch D.
5. Lateral shuffle left from D to B (5 m), touch B.
6. Backpedal from B to A (10 m). Time the complete course.

Sets and Reps

4 to 6 passes, timed. Rest 2 minutes between passes. Aim to improve time on each pass.

Safety Warnings

• Complete warm-up mandatory (5-10 min jogging + mobility).
• Non-slip surface, ideally grass or gym floor.
• Stay low during direction changes (low center of gravity).
• Cones must be visible and stable.
• Do not pivot on a locked knee during direction changes.
• Risk of adductor and knee injury: do not push through pain.

Progressions

• Level 1: T-drill at moderate tempo, transition technique focus.
• Level 2: Timed T-drill, maximum speed.
• Level 3: T-drill with ground touch at each cone.
• Level 4: T-drill with reaction (partner indicates direction).

Target Audience

Intermediate athletes. Standard test for the NFL Combine and many sports federations. Essential for basketball players, footballers, tennis players, rugby players, and all multidirectional athletes. Reference times: men <9.5s, women <10.5s.