← EXERCISE LIBRARYAgility
T-Drill
Sprint forward, shuffle laterally both ways, then backpedal out. Puts four movement patterns and three direction changes into one short rep.
- 01Set a cone at the start, one ten yards straight ahead, and two more five yards left and right of that.
- 02Sprint from the start to the middle cone and touch its base.
- 03Shuffle laterally to the left cone and touch it, then shuffle all the way across to the right cone and touch it.
- 04Shuffle back to the middle cone and touch it.
- 05Backpedal to the start line. Rest a minute and run 4 to 6 reps, alternating the first shuffle direction.
- 01Face forward the whole drill.
- 02Hips low in the shuffles.
- 03Eyes up on the backpedal.
- 01Turning and running instead of shuffling — the lateral portion is the point of the drill.
- 02Crossing the feet during the shuffle — one clipped ankle and you are on the floor.
- 03Standing tall in the backpedal — the centre of mass goes behind the feet and you land on your back.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.