T Drill
Sprint to a cone, shuffle left and right along the crossbar of a T of cones, shuffle back to the middle and backpedal to the start; brake every turn on bent knees.
How to do it
Setup
Four cones in a T: a start cone, a middle cone straight ahead, one cone to each side of the middle one.
Steps
- Sprint forward to the middle cone.
- Shuffle to the left cone, then across to the right one, feet never crossing.
- Shuffle back to the middle cone.
- Backpedal to the start, hips low and weight over the toes.
Common mistakes
Crossing the feet on the shuffles: the test does not count it; keep them apart. Turning to run instead of backpedaling: face forward all the way back. Braking on straight legs at the cones: sink the hips and bend the knees to stop.
Breathing
Breathe with the run; recover between rounds.
