No follow-along video attached yet. There are good ones for this — ask your coach to add one.
US Soccer YouTube
12:00
12 minutes · 4 patterns × 3 runs. Press start and go.
Do this
- 1 Set five markers in a plus shape, 5 metres apart.
- 2 T-drill: sprint forward, shuffle left, shuffle right, back-pedal home.
- 3 Star: sprint to each outer marker and back to the middle, touching each.
- 4 Box: sprint, shuffle, back-pedal, shuffle round the square.
- 5 Zig-zag: weave through the four outer markers, then sprint back.
- 6 Three runs of each. Time yourself. Rest fully between.
Do it well
- ▸Low hips when you change direction; push off the outside foot.
- ▸Small steps into the turn, big steps out of it.
- ▸Head up. Look where you are going, not at your feet.
Level up
- ↑Do the patterns dribbling a ball.
- ↑Have someone call the next marker so you react instead of plan.