10, 20 and 30 m accelerations in pairs across three lanes: one runner with the ball and one without, then a walk back to the start

Goal

Improve acceleration over distances of 10, 20 and 30 m, comparing running with and without the ball while keeping good running technique at top speed.

Description

Area of 36 x 27 m with three parallel lanes 9 m wide, marked with cones on both sides of the start and the finish. The top lane has its finish 10 m from the start, the middle lane 20 m and the bottom lane 30 m. The six players line up in pairs, one pair per lane, on the start line: A1 and A2 (10 m lane), B1 and B2 (20 m lane) and C1 and C2 (30 m lane). The first player of each pair (A1, B1, C1) has a ball and the other runs without one. On the whistle everyone sets off at top speed: the player with the ball dribbles it as fast as possible; the other runs alongside without a ball. They reach the finish cones, slow down and walk back to the start to recover. On the next repetition the ball carrier changes.

Step by step

1. 1

   On the whistle, the three pairs set off at top speed towards their finish cones.

2. 2

   They slow down at the finish and walk back to the start to recover.

Rules

Always start from standing, after the whistle. Maximum effort and recovery by walking back to the start, no jogging. The repetitions per lane are 6 of 10 m, 4 of 20 m and 2 of 30 m, alternating one with the ball and one without it. 4 minutes of rest between sets.

Equipment

• Balls
• 12 cones
• Whistle

Physical focus

Recommended times by goal

• Acceleration: 2 × 12' · rest 4' · High intensityOrientativo

Rotation and restart

On each repetition the two runners in the pair swap roles: the one who had the ball runs without it and vice versa. After finishing the repetitions in their lane, each pair moves on to the next lane, so that all of them go through the three.

Coaching points

• Lean the body forward in the first steps.
• Short, quick strides when starting and longer ones afterwards.
• With the ball: long touches forward and look ahead.
• Walk back and take a deep breath before the next start.

Common mistakes

• Starting before the whistle blows.

  How to correct: React only to the signal and start with the best possible push.

• Jogging back and not recovering.

  How to correct: Walk back breathing calmly so as to give maximum effort on the next one.

• Slowing down before the cones.

  How to correct: Run until past the cones and slow down afterwards.

Questions for the players

• “Over which distance do you notice the biggest difference between running with and without the ball?”
• “When do you start losing speed?”

Levels

• A · easyFewer repetitions and distances of 8, 14 and 20 m.
• B · standardAs described.
• C · advancedStart lying face down or reacting to a visual signal.

If you have fewer or more players

• With 4 fewer: Only two lanes are set up, of 10 and 20 m. (10 and 20 m accelerations)
• With more: Lanes are added or two groups take turns without cutting the recovery short. (Accelerations in pairs across six lanes)
• With odd numbers: The extra player makes a trio in one lane, one of them with a ball.

Age

Variations

• With a final shot. The player with the ball shoots at a mini-goal placed behind the finish cones.
• With a chase. The runner without the ball starts 1 s later and tries to catch the other.