Speed and cognitive skills - 8 cones
Goal
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 | Secondary Objectives |
|---|---|
|
Train speed endurance through adaptation and mental responsiveness |
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)
