fitness intermediate U12 U14 U16+ Adult
Objective
Train controlled braking from full speed to protect joints and improve agility.
Instructions
- 1
Mark a start and a stop line 20 yards apart. A third cone sits 2 yards past the stop line.
- 2
Sprint from start to stop line at full pace, stopping completely before the third cone.
- 3
Walk back and repeat. 8 reps.
Coaching Points
- ✓ Begin braking 3–4 yards before the line — not at the line.
- ✓ Widen your base and lower your hips to brake efficiently.
- ✓ Do not stop by planting one foot hard — use two or three short steps.
Variations
- → Add a directional change at the stop line — go left or right on a signal.