How to do the drill
- 1
Set a start cone and a finish cone 15 big steps (about 30 feet, 10 yards) apart.
- 2
Stand tall at the start. Lean forward until you have to step, then sprint to the finish.
- 3
Walk back to rest. Do 5 falling-start sprints.
- 4
Now sprint with the ball: push it a few steps ahead with your laces and chase it to the finish.
- 5
Time each of 5 ball sprints, start to finish. Log your fastest time.
Coaching cues
- Lean, then go.
- Pump your arms.
- Big touch, then chase.
What good looks like
Your first steps are short and powerful, you stay leaned forward, and the ball stays a few steps ahead as you sprint.
Safety
Jog, skip and do a few easy sprints first. Walk back slowly between sprints so each one is fast. Stop if a hamstring or calf feels tight, and sprint only on flat ground away from the street.
Why this drill
Most sprints in a soccer game are short bursts to win a ball or get into space. A better first step and bigger touches when running into space let you get there first.
Next conditioning drillDribble Box Intervals →
