T-drill

What you need

Players

1 to 6 players

Time

5 to 8 min

Level

Beginner and intermediate

Equipment

Cones

Ball fed by

Not needed

Space

Half a court

Setup

1. One cone on the end line in the middle of the court: the start.
2. One cone on the attack line straight ahead, 6 m (20 ft) from the start.
3. Two cones on the attack line, 3 m (10 ft) to the left and 3 m (10 ft) to the right of the middle cone.
4. Athletes go one at a time; the next one starts when the runner is back.

How it runs

Four cones make a T. The athlete sprints up the stem and touches the middle cone, shuffles out to one side, all the way across to the other and back to the middle, touching each cone, then backpedals home. It trains the footwork a defender needs.

Time and reps: 4 reps with a full walk-back and about 45 s rest between reps.

Coaching points

• Stay in a low athletic stance through the shuffles, chest up, feet never crossing.
• Plant the outside foot and push to change direction at each cone.
• Keep the hips low on the backpedal and take short, quick steps.
• Touch the floor beside each side cone and bend the knees with the back flat.

Ways to change it

• Time each rep and chase a personal best with the same quality.
• Start toward the right side cone first on alternate reps.
• Finish with a catch of a ball tossed by the coach.

Make it easier or harder

Make it easier

• Walk the T once, then jog it before anyone sprints.

Make it harder

• Time each rep and call the first side as they reach the middle cone.

Terms on this page

Attack line (10-foot line)

The line about 10 feet (3 m) from the net. Back row players take off from behind it when they attack.

Safety