fitness intermediate U12 U14 U16+ Adult
Objective
Develop explosive acceleration and repeated change-of-direction speed.
Instructions
- 1
Place cones at 5, 10, 15, and 20 yards from a start line.
- 2
Sprint to the 5-yard cone and back, then 10-yard and back, then 15 and back, then 20 and back.
- 3
That is one rep. Rest 90 seconds.
- 4
Complete 4 reps, recording each time.
Coaching Points
- ✓ Touch the ground or the cone at each turn — do not round the corners.
- ✓ Drive hard out of each turn; this is where fitness is built.
- ✓ Stay low through the turn to maintain momentum.
Variations
- → Reverse order (20 first, 5 last) to finish on a short explosive burst.
- → Do in pairs and race — competition improves effort level.