Hips & Buttocks, Hyperstrike Exercise Videos, Legs

T-Cone Drill

[Elite_video_player id=”534″]

Muscle Groups
  • Hips & Buttocks
  • Legs
  • Agility assessment.


The T-Cone test is designed to assess agility.


  • Warm Up: Jog for 3 minutes
  • Warm Up: Hop in place for 10 to 15 seconds
  • Your running pattern: Sprint from cone 1 (the start) to cone 2; shuffle sideways to cone 3; shuffle sideway to cone 4 (by-passing cone 2); shuffle back to cone 2, and finally, back peddle to cone one (also the finish)
  • Always face forward and keep your feet pointed forward/in front of you
  • Perform the drill once at a moderate intensity effort
  • Perform the drill again at a moderately high intensity effort
  • Perform the drill one final time; give it your best effort (“all out”), timing your run from start to finish
  • The time is the measure of your agility
  • Record this measurement


  • Letting your legs cross as you move side-to-side (laterally).