The T drill is a multidirectional agility exercise designed to improve acceleration, lateral movement and footwork.
It is useful in the final stages of return-to-sport rehabilitation to develop safe cutting mechanics, agility and coordination.
Set up 4 cones in a T shape: 1 starting cone, 1 cone approximately 10 metres directly in front, and 2 cones positioned 5 metres to the left and right of the front cone.
Sprint forwards to the front cone.
Shuffle sideways to the left cone, keeping your hips facing forwards and avoiding crossing your feet.
Then shuffle sideways across to the far right cone, maintaining a low stance.
Shuffle sideways back to the middle cone.
Run backwards to the starting cone, keeping your steps quick and chest as upright as possible.
Use your arms naturally to assist with balance and speed.
Complete repetitions as prescribed by your physiotherapist.
