- Area size – 3m x 6m
- Footballs – 1
- Cones – 6
- Time – 5 minutes
The player should stand next to one of the cones on the four corners.
The player should begin the drill by sprinting to the opposite end cone infront of them. The player should then sprint around the end cone before backwards running to the middle cone. When the player reaches the middle cone they should laterally shuffle across to the middle cone on the opposite side. As soon as the player reaches the middle cone they should sprint around the corner which is the furthest away from their starting point. As soon as the player sprints around the cone they should backwards run to the opposite end cone. The player should then repeat the process of this drill before returning back to their starting cone.
Look to perform 4 sets of this drill. 1 set is one complete lap of the set up. Look to have 30-45 seconds rest between each set.
- Good foot speed, especially when going around the cones.
- Low centre of gravity to maintain good balance.
- Good acceleration when changing direction.
Increasing the level of difficulty:
- Increase the distance between the cones.
Decreasing the level of difficulty:
- Decrease the distance between the cones.