Speed and cognitive skills - 8 cones

Goal:

Speed

Athletic Training

Equipment

8 cones (4 per color)
2 markers

Preparation

Playing Area: 25x10 meters / 27x11 yards
Players: 10
Duration: 12 minutes
Series: 5 repetitions per player for 2 sets with 2 minutes of passive recovery between sets

Summary

Train speed endurance through adaptation and mental responsiveness

Secondary Objectives

Adapting, Balance, Vestibular information, Speed endurance, Cognitive, Running with a change in direction, Accelerating run, Stop start running

Organization

Within the playing area place a starting marker (red marker on the left in the picture). At a distance of 5 meters place two rows of 4 cones, divided by color, 8 meters/9 yards apart. In both rows the cones are placed 5 meters apart. At 5 meters from the two lines of cones , place an end marker (red marker on the right in the picture). This will result in a course length of about 25 meters/27 yards. Players settle on the starting marker, in a row.

Description

Players, one at a time and at the coach's signal, sprint and run around the cones indicated in progression by the coach
When the sequence of cones is over, the players sprint toward the closing marker and, in a light run (active recovery run), return to the starting point

Example

The coach indicates the sequence to be followed: ORANGE-YELLOW-ORANGE (as in the picture)
The sprinting player goes around the indicated cones
They finish the drill by arriving at the closing marker

Rules

Preset a color sequence for each repetition for all players at the start (this makes all players work with the same load)
Vary the color sequence with each repetition (this makes players have to process new cognitive demands quickly)
Do not place more than 10-12 players per station (if there are more, create two simultaneous working stations where you distribute the players)

Variations

Indicate alternating colors and coordinates at the start (RIGHT-LEFT)
Increase the size of the playing area
Insert differentiated gaits between cones (e.g. high knees, forward kick running, sideward run, etc.)

Coaching Points

The drill should be carried out at maximum speed
Remind players that when going around the cone the steps should be short and quick
Balance the strength load in the change of direction (try to distribute the strength load used in the changes of directions on both legs)

Difficulty:

Category:

Athletic Training

Age:

First Team, Under 21, Under 17, Under 15

Tag:

Adapting, Balance, Vestibular information, Speed endurance, Cognitive, Running with a change in direction, Accelerating run, Stop start running