PLANNER SEGMENT. Speed.
PYRAMID BLOCK. Speed
PURPOSE. To Improve Speed with and without the ball.
AGE. U12, U16.
SET UP.
A 20 metre square. 2 players from each team in each corner.
A small 4 metre square marked at each corner with cones.
A Flag on a Tall red cone positioned outside the square at each corner that can be adjusted to make the runs competitive.
ACTION.
No balls. 2 teams with two players at each corner.
2 players from opposite teams and diagonally opposite corners sprint to the next corner past in front of their next player in that corner to release them to repeat the sequence to the next corner.
The sprinting player joins the team he has run to.
The sequence continues at the Coachʼs discretion to see which team wins.
VARIATION 1
Same teams.
2 players, 1 each from diagonally opposite corners sprint past to release the next player but now goes around the flag at that corner and try to catch or beat the player they have just released to the next corner.
The flag position can be adjusted for competitive races.
VARIATION 2
Released players must:
- Shuffle sideways
- run backwards
COACHʼS TIP.
Adjust the time of the exercises according to your players age/conditioning.
PLAYERʼS TIP.
Stay low for tight turns and good acceleration.
