T-Drill

Begin by setting up four cones in a "T" shape: one cone at the base and three cones forming the top. Stand at the base cone in an athletic position with your feet shoulder-width apart and your knees slightly bent. When ready, sprint forward to the middle cone and then shuffle to the left cone, keeping your hips low and facing forward. After reaching the left cone, shuffle back to the middle cone and immediately shuffle to the right cone. Once you reach the right cone, shuffle back to the middle, then sprint backward to the starting cone. Perform the drill at maximum speed, focusing on quick changes in direction, footwork, and maintaining proper body positioning throughout the movement. Set-up for this drill is 10 yards from cone A to B and 5 yards out from cone B to cones C and D. This can be scaled down for space purposes, but minimum should be 10 feet to cone A and B and 5 feet out from cone B to cones C and D.