Gafferbook
Warm-ups ยท U9 to adult

Quick feet and sprint

Fast footwork over cones or a ball for five seconds, then a short sprint. Wakes up the nervous system before the main session or a match.

U9 to adultAges
AnyPlayers
15 m lanesArea
6 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

  • A small cone grid or a ball at the start of each lane.
  • Finish cone 10 metres away.

Equipment: Cones, balls

How it works

  1. Five seconds of quick feet (toe taps, side steps over the cones).
  2. On the whistle, sprint to the finish.
  3. Walk back; 6 to 8 reps.

Coaching points

  • Light and fast on the balls of your feet.
  • Drive your arms on the sprint.
  • Full recovery between reps.

Add this drill to a session plan โ†’

Make it easier

  • Jog instead of sprint

Make it harder

  • Sprint with the ball
  • React to a visual cue instead of a whistle

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

Questions about this drill?

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