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T Drill

More than ever, it’s important to have a strong cardio-pulmonary (heart & lung) system—one that increases lung capacity to pump blood throughout the body, while increasing the fatigue threshold.

Since early March, when people have restricted their activities to the proximity within their living areas, I’ve focused on providing Fitness in Small Spaces activities—with cardio-pulmonary improvement—as the objective. With people now gaining more access to outdoor activities, the appropriate social distancing rules still apply.

The cardio fit drills, which I have provided, represent change-of-direction (COD) movements in as little as a 5 to 10-yard area. I’ve used them over my 45 years in pro sports to improve acceleration/deceleration (stop, change direction & go) capabilities, quickness, and over all cardio fitness in my world class athletes.


Similar to the 5-10-5 drill, you mark off 10-yards with three markers—one at each end and one in the middle—representing the cross of the “T” formation. Then, set up a marker 5-yards behind the middle marker. Assume a ready position at the bottom of the “T” position—knees slightly bent, legs shoulder-width apart, and body weight centered between the legs. While staying low, run up to the middle marker then pivot and accelerate to one side marker—decelerating as your approach. Immediately change direction (pivot hips in rotation) and sprint to the other side marker that is ten yards across. Run back to the middle marker, where you backpedal to the starting point at the bottom of the T formation

You can repeat—moving to the opposite direction from the start—with an appropriate work-to-rest recovery—meaning you can let one or several family members join in. The shorter the recovery time the greater the improvement in the cardio-pulmonary conditioning.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.