Fysiqal
Power
Power

T-Test (Agility Drill)

2 min read
Sources and review status

Review pending — this text hasn’t been signed off by a reviewer yet.

See this lesson’s sources
poweragilitysaqt-testcodmultidirectionalshuffletestdrill

0% read · 2 min left

Exercise demo
In one line

A T-shaped course combining a forward sprint, lateral shuffles to each side, and a backpedal — trains and tests multidirectional agility (forward, lateral, backward).

Detail

The T-test uses four cones in a "T" shape (a common layout: a 10-yard forward stem with a 10-yard cross-bar, i.e., 5 yards to each side). The athlete:

  1. Sprints forward 10 yards from the base cone to the center cone and touches it.
  2. Shuffles laterally (no crossing the feet) 5 yards to one side cone and touches it.
  3. Shuffles 10 yards to the far side cone and touches it.
  4. Shuffles back 5 yards to the center and touches it.
  5. Backpedals 10 yards to the start.

It uniquely combines forward sprinting, lateral shuffling both ways, and backpedaling, testing multidirectional COD and the ability to switch locomotion modes.

Technique: keep a low athletic base; on the lateral phases use a shuffle without crossing the feet and keep the hips/shoulders square; decelerate to touch each cone with knees over toes (no valgus); keep the eyes up. Penalize crossing the feet or failing to touch cones when used as a test.

As a drill, it builds shuffle mechanics and transitions between movement types; as a test, it is timed and compared to norms (a classic agility field test). exact T-test dimensions (10 yd / 5 yd) are the common version; some protocols use metres.

Key facts

  • T-shaped course: sprint forward, shuffle to each side, shuffle back, backpedal.
  • Common dimensions: 10-yd stem, 5 yd to each side (10-yd cross-bar).
  • Tests forward, lateral, and backward movement plus mode transitions.
  • Shuffle without crossing the feet; touch each cone; knees over toes on stops.
  • Doubles as a timed multidirectional agility test.

Connections

Sources

Cited in text — not yet linked
Established exercise-science consensus; NSCA Essentials of Strength Training & Conditioning. Pages: (general consensus).

Keep this lesson, or ask how it applies to you.

Save the lessonFree account · keeps it in your LibraryAsk a question about thisAnswers cite the Library’s own articlesBuild my planFree · starts a strength plan that uses this, then brings you back here

Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

Explore related topics

Atlas Connections

Gluteus Medius
A fan-shaped hip abductor under the gluteus maximus, important for balance in walking.
Hip Adductors
The hip adductors are the pectineus, adductor brevis, adductor longus, adductor magnus, and gracilis.
Agility Tests (5-10-5 Pro Agility & T-Test)Closely related
Timed change-of-direction courses — the lateral 5-10-5 and the multidirectional T-test — that measure planned change-of-direction speed (not reactive agility).
Change-of-Direction (COD) MechanicsClosely related
Changing direction is a braking-then-reaccelerating task — decelerate eccentrically, plant with a stable knee/hip, lower the center of mass, and push off explosively into the new direction.
Cone DrillsClosely related
Sprint-cut-and-redirect patterns marked by cones — the core change-of-direction drills (e.g., box, L/W/zig-zag, 3-cone) that train deceleration, cutting, and re-acceleration.
5-10-5 Pro Agility DrillClosely related
Start in the middle, sprint 5 yards one way, 10 yards back the other way, then 5 yards to finish — a short lateral COD drill and standard combine test.
Shuttle RunClosely related
Repeated back-and-forth sprints between two marks with a turn at each end — trains acceleration, deceleration, turning, and (with volume) anaerobic conditioning.