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 · 6–10 shuttles, growing. Press start and go.
Do this
- 1 Mark 20 metres: two shoes, two cones, two anything.
- 2 Jog there and back twice to warm up.
- 3 Run there and back in 10 seconds. Rest 20.
- 4 Repeat, each time trying to arrive a little sooner.
- 5 When you cannot make it in time twice in a row, stop and write the number down.
- 6 Beat that number next week.
Do it well
- ▸Touch the line with your foot, do not stretch for it.
- ▸Turn on both sides, not always the same way.
- ▸Breathe out as you push off.
Level up
- ↑Carry a ball for the first two shuttles.
- ↑Add a 5-metre sprint at each end before turning.
Before you start. Do this on grass or a track, not on a wet floor.