The distance to a red/yellow/blue cone is 2/3/4 foot lengths. The distance may need to be adjusted based on the player's size and age.
Process
This drill aims to gradually increase stride length during the sprint.
The player runs along the cones, taking one step in between each cone. Afterwards, the player sprints an additional 20 meters and then performs a relaxed cooldown jog.
The player completes 6-8 repetitions. Between repetitions, the player takes approximately 60 seconds of rest.
Tip
Coaching Points:
Acceleration Phase:
Forceful and quick steps
Straight arm swing
Gradually straighten up
Sprint:
Maintain a neutral head position
Sufficient knee lift for stride length
Stability in the hips and torso
Training Set
Main point
Duration
20 min
Age
U10 - Men's / Women's
Condition
Explosiveness, Speed endurance, Sprint-ABC, Fitness program, Speed of movement off the ball, Variable intervals