First, a cone square is set up. Inside the square, four starting cones, four cone gates, and four poles/flags are set up as shown in the diagram. Four player groups are formed and distributed at the starting cones. Each group receives a different coloured jersey.
Procedure
On the coach's command, the starting players of each group sprint off with the jersey in hand. Each sprints through the nearest cone gate and circles the pole/flag behind it. On the way back, each runs through any available cone gate and drops the jersey there. Condition: Players may only run through cone gates that do not already have a jersey, and after all four players have placed their jerseys, one cone gate must always remain empty. This means one player per round must place his jersey in a cone gate where another player's jersey is already lying, and then run back through the empty cone gate to his group. There, he high-fives the next waiting player, who then sprints off. However, he may only sprint through the cone gate without a jersey. On the way back, he must pick up his team's jersey from the cone gate and instead of high-fiving, hands the jersey to the next runner. This means the third teammate has the same task as the first, and so on. The team that is the first to be complete again after the last runner's round wins.
Tip
When sprinting, start in a staggered stance on the balls of the feet. At the beginning, the upper body leans far forward, the centre of gravity is at hip height, eyes look down. After pushing off powerfully through the balls of the feet, the upper body gradually straightens, eyes lift, and stride frequency increases. The arms move in alternation with the legs (right leg forward, left arm forward, and vice versa). After the first 3-4 steps on the balls of the feet, the foot rolls through the whole foot (heel to sole to ball of the foot), the upper body is upright and still, stride frequency increases to maximum. - 4 pole(s), 13 cones
Training attributes
Condition
Condition
Speed of movement off the ballStrength trainingExplosiveness