Speed Drill of the Day: Build Agility and Body Control with the T-Drill

The T-Drill works on your ability to generate speed over a short distance and change directions effectively.

The ability to stop and change directions quickly is critical to athletic success. The T-Drill is a simple cone drill that hones your ability to generate speed over a short distance and change directions effectively.

The T-Drill forces you to sprint forward, backwards and side-to-side, all while constantly changing directions. It not only works on your speed and agility, but also your balance and body control. You can tweak the distance of the T-Drill to make it either more of a short agility drill or more of a longer, top-speed drill.

How to Perform the T-Drill
  • Arrange four cones into a T shape. The distance between the cones is up to you, but placing them somewhere between 5 and 8 yards apart is a good place to start.
  • Begin at the cone at the bottom of the T.
  • Sprint forward to the cone at the top center of the T.
  • Breakdown and backpedal to the bottom cone.
  • Breakdown and sprint back to the top center cone.
  • Cutting either right or left, sprint to the cone in that direction (if you'd like, you can have a partner point a direction to test your reactions).
  • Breakdown and cut around that cone to switch directions and sprint to the farthest cone.
  • Breakdown and cut around that cone to switch directions and sprint to the top middle cone.
  • Make a crisp cut and sprint back through the bottom cone to finish the drill.

Sets/Reps: 6-8 total reps, alternating the direction you run first


Photo Credit: Getty Images // Thinkstock

Topics: SPEED DRILLS | GET FASTER | SPRINT | DRILL | CONES | SPEED AND AGILITY | BODY CONTROL