Cardio exercise

T-Drill

How to do it

Set four cones in a T shape with the base cone five yards behind the center cone and the crossbar cones five yards to each side.
Sprint forward from the base cone to the center cone, driving hard through the quadriceps.
Shuffle sideways to one crossbar cone without crossing the feet, staying low and light on the calves.
Shuffle back across to the opposite crossbar cone, then return laterally to the center cone.
Keep the hips low and the chest up through every direction change to protect speed.
Backpedal from the center cone to the base cone to finish the pattern, then rest before the next attempt.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises