Forwards and backwards over six cones 2 m apart in pairs: advance two cones, go back one, with braking and explosive starts at top speed

Goal

Improve explosive strength in acceleration and deceleration: brake under control and start again with power at every change of direction.

Description

Six cones in a straight line, 2 m apart, numbered 1 to 6, with a start line next to the first one. Work is done in pairs, each player on one side of the line of cones: J1 on the upper side and J2 on the lower side; behind them, waiting, the next pair (J3 and J4). On the signal, both run the same pattern at top speed: from cone 1 to cone 3 going forward, back to 2, forward to 4, back to 3, forward to 5, back to 4 and forward to 6. Then they jog back round the outside to the start. The pattern is done with three types of movement: two repetitions running forwards, two with a sideways shuffle to the right and two with a sideways shuffle to the left, always stressing braking and a powerful start at every change. There is 1 minute of rest between repetitions, used to let the other pair go, and 3 minutes between sets. One or two sets are done, never more.

Step by step

1. 1

   J1 and J2 set off on the signal and advance from cone 1 to 3 at top speed.

2. 2

   They brake and go back to cone 2.

3. 3

   They start again and advance to cone 4.

4. 4

   They go back to cone 3.

5. 5

   They advance to cone 5.

6. 6

   They go back to cone 4.

7. 7

   They advance to cone 6.

8. 8

   They jog round the outside to the start.

9. 9

   J1 and J2 swap with J3 and J4: the next pair goes.

Rules

Work is always at top speed, but with full rests: 1 minute between repetitions and 3 between sets. Each player stays on his own side of the cones and does not touch them. Braking is done with both legs bent and the start with the body leaning. It is a very intense task: one or two sets at most.

Equipment

• 6 cones
• A whistle

Physical focus

Recommended times by goal

• Acceleration: 2 × 5' · rest 3' · High intensityOrientativo

Rotation and restart

When a pair finishes, it jogs round the outside to the back and the next pair takes the start; in the drawing, J1 and J2 swap with J3 and J4.

Coaching points

• Brake with both legs bent and the chest over the knees.
• Push off with the back leg, without taking a preparation step.
• Look ahead, without dropping your eyes to the cones.
• Respect the rest: do not start before the signal.

Common mistakes

• Players brake upright and the body stays behind.

  How to correct: Lower the hips and plant the whole foot, with the body leaning in the direction of the start.

• The cone is touched when turning.

  How to correct: Shorter steps, half a metre away from the middle cone.

• The rest is cut short and quality drops.

  How to correct: Respect one minute between repetitions: the task asks for quality, not fatigue.

Questions for the players

• “At which cone do you lose most speed when braking?”
• “What do you notice in your legs when changing direction?”

Levels

• A · easyFour cones 2 m apart and only one repetition of each type of movement.
• B · standardSix cones 2 m apart and two repetitions of each type, as described.
• C · advancedSeven cones advancing three and going back one, or cones 3 m apart.

If you have fewer or more players

• With 2 fewer: A single pair with a 1-minute rest between repetitions. (Acceleration and braking, one pair)
• With more: Two parallel lines of cones, each with its own pairs. (Acceleration and braking on two lines)
• With odd numbers: The extra player acts as referee and watches the rests and the cones.

Age

Variations

• Other distances. The distance between cones, the sequences, the type of movement or the repetitions are changed.
• With seven cones. Advance three cones and go back one: sections 1-4, 2-5, 3-6 and 4-7.