// solo · intermediate · 12 min
📐 T-Drill Cone Pattern
Sprint, shuffle, and backpedal through a T of cones for match-like change of direction.
12:00
remaining
Duration presets
Steps
- Set cones: start, 5 yd ahead, then 5 yd left and 5 yd right from that top cone.
- Sprint to top; shuffle to left cone and touch; shuffle across to right cone and touch; backpedal to start.
- Walk back; 6 quality reps. Time one rep each session and track progress.
Coaching points
- Hips low on plants
- Drive arms
Progressions
- Beat last week time