How it works
- Who starts
- A (red) and B (blue) at the same time, each with their ball at the start of their lane.
- Who takes part
- A, from group A, and B, from group B, each in their own lane.
- What the ball does
- Each player dribbles their own ball. A goes to the 10 m cone and back to the start. B goes to the 15 m cone and returns only to the 10 m one, the previous cone. Each time, one cone further.
- How to score
- Each arrival at the 20 m cone is one point; compare with the previous set.
- When it ends
- After 3 minutes of each set.
- How it restarts
- After the rest, everyone sets off again from the start.
- How players rotate
- No rotation of positions: everyone stays in their lane. In the next set, A and B swap running patterns.
Number of players
2-20 players
Format
Individual, one lane per player
Recommended
4 × 16 min
Rest 90s · Medium intensity
Space
Small-sided space
Space
14×25 m
Goal
Improve endurance with the ball and change of direction while dribbling without losing control.
Description
Endurance with the ball. Each player has their own ball and a 25 m lane with four cones at 5, 10, 15 and 20 m from the start. Group A dribbles to the first cone and back to the start, then to the second and back to the start, and so on up to the last. Group B does «two forward and one back»: goes to the first cone and back to the start, goes to the second and returns only to the first, goes to the third and returns to the second. Both work non-stop for about 3 minutes with lots of changes of direction and the ball always close.
Step by step
- 1
Both dribble to the next cone: 5 m the first time, then 10, 15 and 20 m.
- 1.1 A.
- 1.2 B.
- 2
They turn and come back: A always to the start; B only to the previous cone (from 15 m back to the 10 m one).
- 2.1 A.
- 2.2 B.
Rules
Turn with the ball at every cone, without picking it up. Each set lasts 3 minutes: on reaching the last cone, start again. Count how many times each player reaches the 20 m cone. Between sets, 90 seconds of rest with soft touches.
Equipment
- 4 cones per lane
- Cones for the start
- 1 ball per player
Physical focus
Recommended times by goal
- Intermittent endurance: 4 × 4' · rest 1'30" · Medium intensityOrientativo
Rotation and restart
There is no rotation of positions: everyone stays in their lane. In the next set, the groups swap running patterns.
Coaching points
- Ball close on the turn, further away on the straight.
- Brake with your body low before the cone.
- A pace you can keep up for 3 minutes, not a sprint.
Common mistakes
They set off too fast and are walking by minute 2.
How to correct: Set a pace: the coach calls out the time every 30 seconds.
They turn away from the cone and lose the ball.
How to correct: Arrive at the cone with the ball under control and turn tight around it.
They always turn with the same foot.
How to correct: Alternate the side of the turn at each cone.
Questions for the players
- “Which part of the foot lets you turn fastest without losing the ball?”
- “How do you share out your energy to finish the set well?”
Levels
- A · easyCones 3 m apart and 2-minute sets; you can turn with the sole.
- B · standardCones 5 m apart and 3-minute sets, as described.
- C · advancedTurn each time with a different part of the foot (inside, outside, sole) and with the weaker foot in the even-numbered sets.
If you have fewer or more players
- With 2 fewer: With few players, everyone in the same group, swapping pattern every set. (Individual)
- With more: Lanes for two: they go in relays, one dribbles while the other rests. (Relays in pairs)
- With odd numbers: No effect: everyone works in their own lane.
Age
Variations
- In relays. In pairs: one does a section and hands the ball to their partner at the start.
- With a final pass. On reaching the last cone, pass to a team-mate or a mini goal before coming back.
Source: Gesdep (adaptado)