Gafferbook
Fitness and agility ยท U8 to adult

Shuffle and sprint relay

Teams race: side-shuffle out to a cone, sprint back. Combines the lateral movement defenders need with acceleration, in a competitive relay.

U8 to adultAges
6 to 20 (teams)Players
15 m lanesArea
8 minsTime

Your assistant coach: turn this drill into a full session, plan the weeks around it and tell me how it went.

โž• Put it in tonight's session๐Ÿ—“ Build my season around itโœ๏ธ Make my own version

Set-up

  • Lanes with a cone 8 to 10 metres away.
  • Teams of 3 to 4.

Equipment: Cones

How it works

  1. Side-shuffle to the cone facing forward.
  2. Touch it, then sprint back and tag the next teammate.
  3. First team done wins; swap the shuffle direction each round.

Coaching points

  • Don't cross your feet on the shuffle.
  • Stay low and balanced.
  • Explode out of the turn.

Add this drill to a session plan โ†’

Make it easier

  • Shorter lanes

Make it harder

  • Backpedal one way, sprint back

AttackersDefendersKeeper / neutral- - โ†’ Passโ†’ Runใ€ฐโ†’ Dribble

Questions about this drill?

Free AI coaching help from Gafferbook. Ask anything about coaching your team.

More fitness and agility drills

Zig-zag agility and finish

Players sprint through a zig-zag of cones, receive a pass and shoot. Agility work with a football reward at the end, so it never feels like running for the sake of it.

See the drill โ†’

Shuttle relay races

Teams race over 5, 10 and 15 metre shuttles, touching each line. Short, sharp and competitive, with a ball version to keep it football-specific.

See the drill โ†’

Reaction races

Partners start in funny positions (sitting, lying, facing away) and race to a ball or gate when the coach calls. Short sprints, quick reactions and lots of competition.

See the drill โ†’

4v4 intervals (fitness through football)

Short, intense 4v4 games with full rests between. Builds match fitness with the ball, which is how youth players should get fit.

See the drill โ†’

Mirror me (pairs agility)

One player moves side to side and forwards and back between cones; their partner mirrors every move. Quick feet, reactions and the defensive footwork used in 1v1s.

See the drill โ†’

Agility, balance and coordination circuit

A circuit of short stations: hopping, jumping, side-stepping, balancing and a ball skill at the end. Builds the ABCs (agility, balance, coordination) that young players need for everything else.

See the drill โ†’