How to make T Drill


  • Also known as: Agility T drill, T drill test
  • Target: Lower body
  • Resources needed: Cones
  • Level: Advanced


A T drill is a test that challenges your cardiovascular system while training the lower extremities. Side-to-side movements are particularly effective in training the gluteus medius, but the gluteus maximus, quadriceps, hamstrings, gastrocnemius (calves) and soleus (shins) are also effective.


Agility exercises such as the T drill include rapid movements that raise your heart rate, challenge balance and coordination, and can improve speed and athletic performance, especially in certain sports such as soccer or soccer.


Benefits

Including a T drill in your workout or sports training offers a few different benefits.


Improves Performance

Gymnastics use the acronym "SARQ" to describe drills such as T drills, zig-zags, and speed ladder training. SARQ stands for speed, speed, performance, and speed. Exercise that requires you to change your posture and run in different ways trains your body and mind to be faster and more responsive.


For this reason, SARQ exercises are often incorporated into athletic programs such as volleyball, basketball, and soccer to improve efficiency.1 Rapid movement mimics the skills needed to compete.


Best Sports Tests

Research shows that coaches and coaches use functions such as the T drill to evaluate and select players for specific sports, such as soccer. For example, the authors of a study on female soccer players wrote that in addition to the exercise of handling a ball, these exercises are important in assessing the combined excellence and skill. Players need to be tested to see if they can make adjustments, accelerate, slow down, run forward and backward. All these movements are mounted on a T drill.2


Improved Engagement

Exercises that include SARQ-type exercises also enhance engagement by forcing your body to interact with equipment, other participants, and / or the environment around you. For example, boot camp training and play field style performance may include a T-shaped drill, agility ladder drill, rope tests, lifting heavy tires, and other machine-based drills. They are popular in gyms all over the world because time goes by when your brain is tight. In fact, studies have shown that this type of exercise encourages adherence to an exercise program


Step by Step Instructions

Before you can try this for any job, you should be in good health. Always seek the guidance of your healthcare provider if you are new to exercise or when you return to exercise after an injury, illness, pregnancy. You can also work with a fitness trainer to get form tips and exercise tips.


To set up a T drill, you will need four cones and a large area with a flat, non-slip surface. If you do not have cones you can mark four places with tape, dumbbells, or other objects. Arrange the cones in a T-shape. There should be three lumps in one row, each about 5 meters apart. The fourth cone should be placed 10 yards behind the middle cone.


  • Start at the bottom of the T (in front of that fourth cone).
  • Switch to the center corner.
  • Shuffle left until you reach the far left corner.
  • Shuffle right, move the center corner, until you reach the far right corner.
  • Push left until you reach the center corner.
  • Keep looking forward and push back until you reach your starting point.
  • Repeat several times, trying to keep up the speed and fast feet.


Common Mistakes

There are a few common mistakes you should look for when making a T drill.


Wrong Physical Condition

You have to start and stay in the "ready for the athlete" throughout this app. The knees are bent and the upper body is leaning slightly forward with the arms bent at your sides. This physical condition allows you to prepare for the rapid changes of route. The longer you stand, the longer it will take to walk near the T.


Full stops

Directional changes should occur as soon as possible. When you move from side to side, move your body to the cone and walk. No need to stop completely. Keep the feet moving and run to each section as fast as you can.


Transformation and Diversity

Need a Conversion?

Back-to-back, back-to-back shifts and speed changes can be challenging for some people.


To make it easier, remove the side push and back run and replace the base run. Switch forward from the T-base, then run around the center corner and look to the left. Run around the left corner and run forward to the far right corner. Run around the right corner and turn the center corner back. Turn around the base of the T and run back to your starting position.


One of these is comfortable, adding side-by-side pushing, but keep the back-to-back push-ups. Once you have mastered the side-by-side shuffle, keep adding backward strokes.


Ready for the Challenge?

There are various ways to add variation to a T drill to make it harder.


Cone Touch


When scrolling left, touch the far left corner with your right hand, or down next to the far left corner (heavier). Then swipe right and touch the cone or ground far to the right. You will notice that lowering your body in each cone strongly emphasizes the quads and glutes. You will also notice that it forces you to sit on a low, curved floor as you move from corner to corner,


Carioca T Drill


You can instead of a side push with a carioca foot pattern. Carioca helps you develop faster feet and can help warm your hips to get a better hip rotation. Runners often make fast-paced foot-carioca drills at the beginning of a running race.