Drill3 phasesRuns 9.3 s
T-Drill Agility
Four cones in a T. Sprint forward to the middle cone, shuffle left to the end cone, shuffle all the way right to the other end, shuffle back to the middle and backpedal to the start. A classic agility test that also drills the defensive slide.
- Difficulty
- Intermediate
- Ages
- U12–Adult
- Minutes
- 6
- Players
- 1–10
- Balls
- 0
- Equipment
- 4Cone
Run it, tilt it, change it to fit your practice. Free to start. No account, nothing to install.
Coaching points
- Touch every cone; a missed touch is a missed rep.
- Shuffle low and wide: push off the trail foot, never click the heels together.
- Change direction by sinking the hips, not by leaning the upper body.
- Time each run and record it; rest at least as long as the run took.
Phase by phase
1Phase 1
Sprint from A to B and touch the cone with your right hand. Run upright, then sink your hips in the last steps to stop.
- A cuts to the high post
2Phase 2
Shuffle left to C and touch it, then all the way right to D and touch it. Defensive stance, feet never cross.
- A cuts
- A cuts
3Phase 3
Shuffle back to B, then backpedal to A. The next player starts the moment you pass A.
- A cuts to the high post
- A cuts
- B cuts
Variations
- Start to the right side first.
- Carry a ball: hold it at the chest during the shuffles.
- Race two players on two T's side by side.