Fitness Drill:  Acceleration/Deceleration

  1. Easy jog. 
  2. Accelerate to run. 
  3. Accelerate to full sprint. 
  4. Decelerate gradually to stop

Coaching Points/Progression 

Take some time before the drill starts to demonstrate what is meant by easy jog, run, sprint. 

This is not a race, it is meant to progress players’ speed before slowing down. 

Stress the importance of making the turns as close to the cones as possible.  This is achieved by taking small steps close to the cones instead of long strides forcing a wide arc to turn the corner. 

Increase/decrease the distances between cones to make any one of the four runs longer or shorter to suit your team or your coaching objectve.


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