Agility T-Drill

Improve agility and change-of-direction speed through forward sprint, lateral shuffle and controlled backpedal.

Four cones in a T: one at the base, one 10 yards ahead, and two 5 yards either side of the top cone.

1. Sprint forward from the base to the top cone.
2. Shuffle laterally to the left cone, then across to the right cone.
3. Shuffle back to the middle, then backpedal to the base.
4. Rest fully and repeat; you can time it for competition.

• Stay low through the changes of direction — drop your hips.
• Shuffle facing forward; don't cross your feet.
• Plant the outside foot to push off cleanly.
• Controlled, balanced backpedal — eyes up.

• Players round the cones instead of planting and cutting — sharp cuts are the point.
• Body stays tall through changes of direction — drop the hips into every cut.
• Side shuffles cross the feet — feet apart, never crossing, push off the trailing leg.

• Time it and compete.
• Add a ball to carry on the forward sprint.
• React to a called direction at the top.

• Slow it for technique.
• Shorter distances.
• Walk the pattern first.

• Face forward throughout — no crossing the feet on the shuffle.