Sprint to Double Step

Set Up

  • Area size – 8m x 4m
  • Cones – 8
  • Time – 5 minutes


The player should stand next to one of the four corners on the outside of the marked area.

The player should begin the drill by laterally shuffling towards the opposite side of the marked are. The player should then work round the cone on the opposite side of the marked area before working there way through the channel and back to the original side they started. The player should look to repeat the process of this drill until they make their way through the marked area and to the the furthest corner to the original starting point. When the player reaches this point, they should look to repeat the drill however work backwards until they reach their original starting point.

Look to perform 4 sets of this drill. Each set should is one complete snake. Each set should also be followed by 30 secs rest.

Coaching Points

  1. Low centre of gravity to maintain good balance.
  2. Quick foot speed.
  3. Don’t let your feet cross over one another.

Increasing the level of difficulty:

  • Increase the number of channels.
  • Increase the size of the area.

Decreasing the level of difficulty:

  • Decrease the number of channels.
  • Decrease the size of the area.

Link to Equipment List

Small Goals