T-Drill With Pass and Receive
The classic T agility drill with a football ending: sprint forward, shuffle left and right, return to the centre and receive a pass to play back first time.
- Age
- U11–Senior
- Players
- 4–12
- Duration
- 12 min
- Difficulty
- Intermediate
- Intensity
- High
- Area
- 10 × 10 m
- Type
- Integrated
- Approach
- Analytical
- Format
- Circuit
- Objectives
- Technical: Passing, Receiving / first touch
- Physical: Agility
- Concepts worked on
- Technical:ReceivingPassing
- Physical:Change of directionAcceleration
Training diagram
Legend
- Attacker
- Neutral / support
- Pass
- Run without ball
- Ball
- Cone
The T-drill trains forward acceleration, lateral shuffling and braking in one short sequence. Adding a pass at the end forces the player to arrive balanced and ready to play, which is what matters on the pitch. Each run takes 6–8 seconds; give 40 seconds of rest.
Objective
Change direction quickly and arrive balanced to receive and pass.
Organisation
- Cones in a T: start cone, centre cone 5 m ahead, two side cones 5 m left and right of the centre.
- The coach (or a partner) stands 5 m beyond the centre with balls.
How it works
- Sprint to the centre cone, shuffle left to touch the left cone, shuffle right to the right cone, shuffle back to the centre.
- Receive the coach's pass and play it back first time, then backpedal to the start.
- 6 repetitions, alternating the first direction.
Coaching points
- Shuffle without crossing the feet; stay low.
- Brake with the outside leg and push off strongly.
- Open your body before the pass arrives.
Progressions
- The coach calls the first direction at the last moment.
- Receive and turn instead of playing back.
Regressions
- Reduce the distances to 3 m.
Variations
- Touch the cones with the hand to force a low body position.
Key principles
- Low, balanced, ready to play.
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