Change of direction work is some of the most underrated, but important training that an athlete can incorporate into their training. I like having athlete’s from all different sports use the Y Cut Drill to simulate “game-like” movement by creating fast and dynamic patterns for cutting and dodging.

Keep reading for how to use this as a part of your speed training or lower body day. 

The Y-Cut Drill


The Y cut drill is one of the best I’ve encountered to practice movements you do on the field, in the gym. This is a linear change of direction drill which has the athlete assess their environment, and quickly adjust. Whether you’re a football player working your way to the end zone, or driving the ball to net on the court you’ll always need to stay on your toes for a quick chance of course.

The best way to become efficient and quick with your linear change of direction is to practice “game-like” scenarios at different speeds over and over until they become second nature. The Y-cut drill simulates you having to juke around a defenseman, or choose another path to get to goal or make yourself available for a pass. We see this exact pattern time and time again during your sport, so practicing in this setting will get you comfortable and most of all, fast.

How to do the y-cut drill:

To set up for the Y-cut drill you’ll need 4 cones in the shape of a Y, each about 5 yards apart. You can watch exactly how I set this up for my athletes here. You’ll need a coach or teammate close by to give you commands as to whether you’re running right or left. You’ll begin the drill standing behind the first cone, then on call begin to run towards the next cone directly in front. Your coach or teammate should then call out “right” or “left” signaling you to make a quick turn at the second cone.

This is where you adjust your course, step and pivot your run to the appropriate cone in front.


Start out the Y-cut drill with a slower pace and work your way up to a sprint as you feel more warmed up and ready. This is a great one to add into yoursprint workout,agility training or to warm up for a lower body lift. Focus on power, quickness and build up the speed as you go to start creating more game-like scenarios.

Aim for about 10 sets of 1 repetition, splitting this evenly between right and left.

Getting faster in the gym is all about getting faster in the way you play out on the court or field.

Try incorporating sport specific speed drills into your training to watch your hard work in the weight-room come alive during your next play.

For more acceleration drills and sport specific speed training check out the Athletic Speed System.

Discover the power of a well-designed speed program, used by elite athletes around the world.

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