You can't spell agility without the "t." Steve Tashjian, strength and conditioning coach for the Columbus Crew, uses the T-Drill to cross the t and dot the i's in agility. Do like the Crew and work the drill into your warm-up routine before a practice or game.
Set up: Place three cones two feet apart in a "T" shape
Sprint forward past last cone for 10 meters; work up to 20 meters
Cover all three planes of motion: forward, backward and lateral
Perform drill 1x each direction
Tashjian: That "T" just allows me to take [players] through some footwork going forward [and] take them through some footwork going laterally…We'll go through a series of different footwork drills where they accelerate out 10 meters and then accelerate out 20 meters just to get them used to covering progressively larger distances.
One foot in or two feet in going forward over the cones in the middle
Step off to the side of the T and move laterally all the way to one end; move back laterally and accelerate forward
Slalom through the middle cones, going forward and backward
Coaching Point: Perform drill with different repetitions, alternating leading foot at start of drill
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