T-Test Agility

Objective

Measure and improve forward, lateral, and backward agility through a standard T-shaped course.

Equipment

• Cones
• Timer

Instructions

1. 1

   Set cones in a T shape: start cone, one cone 10 yards ahead (centre), one cone 5 yards left and right of centre.

2. 2

   Sprint forward to the centre cone, shuffle left to the left cone, shuffle right to the right cone, shuffle back to centre, then backpedal to start.

3. 3

   Time each run. Rest 90 seconds between attempts.

4. 4

   Target times: U12 under 12s, U14/Adult under 10s.

Coaching Points

• ✓ Touch each cone with your hand — do not cut the corners.
• ✓ Face forward throughout — never turn your back to the start.
• ✓ Shuffle with quick steps, not crossover steps on the laterals.

Variations

• → Carry a ball through the course to combine agility with dribbling.
• → Reverse the direction (right first) on alternate reps.