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intermediate
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T-Drill — Multi-Sport Agility
The T-Drill is a fundamental agility test and training tool used across football, baseball, soccer, tennis, and more.
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T-Drill — Multi-Sport Agility
Sports: Football, Baseball, Soccer, Tennis, Basketball, Lacrosse
Players: 1+ | Duration: 10 min | Equipment: 4 cones, stopwatch
Setup (T-Shape)
[C]
/ \
/ \
[B]---[D]
|
| (5 yards)
|
[A] START
- A to B = 10 yards (forward sprint)
- B to C = 5 yards (lateral shuffle left)
- C to D = 10 yards (lateral shuffle right)
- D to B = 5 yards (lateral shuffle back left)
- B to A = 10 yards (backpedal)
Instructions
- Start at cone A in athletic stance
- Sprint forward to cone B, touch the base of cone
- Shuffle left (no crossover steps) to cone C, touch
- Shuffle right to cone D, touch
- Shuffle left back to cone B, touch
- Backpedal to cone A — time stops when you cross A
Benchmark Times
| Level | Male (seconds) | Female (seconds) |
|---|---|---|
| Excellent | <9.5 | <10.5 |
| Above Average | 9.5–10.5 | 10.5–11.5 |
| Average | 10.5–11.5 | 11.5–12.5 |
| Below Average | >11.5 | >12.5 |
Coaching Points
- Stay low throughout — high hips = slow transitions
- Touch cones with the correct hand (inside hand)
- Drive off the outside leg when changing direction
- Maintain a wide base during lateral shuffles
Common errors:
- Crossover steps during shuffle (loses efficiency)
- Straightening up at cones (loses speed)
- Looking at the ground instead of the next cone
agility
speed
change-of-direction
multi-sport
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