How it looks
Animated · the ball runs the sequence
Watch it done
Set-up
Cones at 5, 10, 15 and 20 metres from a start line.
How it runs
- 1 Sprint to the 5m cone and back, then 10, then 15, then 20 — one continuous set.
- 2 Walk 30 seconds.
- 3 Repeat for 4–6 sets depending on age and fitness.
- 4 Touch each line with your hand or foot.
What the coach is looking for
- ▸Low on the turns, plant and drive.
- ▸Full effort on the way out; controlled back.
- ▸Stop if anyone feels unwell — this is hard.
Make it harder
- ↑With a ball at the feet on the outward run.
- ↑Partner races.