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T-Test Agility Shuttle

intermediate · locomotion

Setup

Set 4 markers in a T: a start cone, one 10 meters straight ahead, and two more 5 meters left and right of that middle cone. You need a flat, dry, non-slip surface and shoes with good grip. Clear at least 3 meters behind the start line, since the last leg is run backwards, and keep the lanes outside the two side cones open, with no chairs, weights or walls in them.

Execution

  1. Warm up with a brisk walk for 5 minutes, then jog and do a few short accelerations before you time anything.
  2. Start at the first cone, sprint 10 meters to the middle cone and touch it with your right hand.
  3. Shuffle 5 meters left, touch the left cone with your left hand and keep facing forward.
  4. Shuffle 10 meters right, touch the right cone with your right hand, then shuffle 5 meters back to the middle cone and touch it with your left hand.
  5. Backpedal 10 meters to the start line to finish the run, and record the time.
  6. Rest 2-3 minutes between runs and do at most 3 runs a session, because this is an assessment rather than a conditioning set.
  7. In hot, humid weather run early morning or late afternoon. Chest pain, dizziness or unusual breathlessness means ending the session and seeing a doctor.

Breathing

Breathe hard and steadily through the run and do not hold your breath at the turns. Take a few deep breaths after each run before the next run.

Quick cues

  • Drop your hips before every turn.
  • Shuffle sideways, do not cross your feet.
  • Keep facing forward the whole way.
  • Touch the cone with your hand.
  • Short quick steps when braking.

Common faults

  • Fault: Crossing the feet while moving sideways

    Fix: Use a step-and-follow shuffle and rehearse a few untimed runs slowly first.

  • Fault: Staying tall through the turns and slipping

    Fix: Drop the hips one step before each cone and plant the whole foot to brake.

  • Fault: Turning around and running instead of backpedalling

    Fix: Backpedal with short steps and your eyes on the middle cone, and practice that part on its own.

  • Fault: Timing a run before a proper warm-up

    Fix: Walk briskly for 5 minutes, jog, and do a few short accelerations before the clock starts.

Equipment

bodyweight

Muscle groups

cardio, legs