T Drill for Defense

This drill works on conditioning for defense by combining different forms of locomotion we use on the field. - Set up 4 cones in a T shape, 5 yards away from each other - Run forward from the base of the T to the top - Shuffle sideways to one side, staying “in the tunnel” with your hips and toes pointed forward - Bail run across the top of the T 10 yards, looking back where you came from - Shuffle sideways back to the center of the T - Backpedal to the base of the T - Repeat, shuffling to the opposite direction (and therefore bail running the opposite direction as well) - Continue either for reps or time