Category: Conditioning
Type: Drill
CREATIVE DASHES
Description of Drill:
Set two cones 10 - 15 yards (depending on age of athletes) apart from eachother. Separate your team into five different groups and have the first player in each group form a line perpendicular to the first cone. Each player should be arms width apart. So you should basically have 5 separate lines, the first player in each ready to do the drill. The object of this drill is to make the athletes sprint from their present position, the first cone, to the second cone as quickly as possible. The twist to this drill, and the reason it builds quickness and recovery time is because the athletes must start in awkward positions. For example, the first group of five athletes should start on their bellies. When they here you say “GO”, the jump to their feet and sprint the 10-15 yards. As they are running, the next five pop on their bellies and listen for the “GO” command. After getting through all of the groups, you start over. Do the same routine, on the bellies, for the next round as they sprint back to the original cone. When they complete that task, start round Three. Make them jump in place pulling their knees to their chest. You yell the command whenever you’re ready and they must stop their jumping and start their full out sprint. Do this twice for everyone. Next you can have them do high knees in place, while they wait for the command. You can get creative and make them do anything you want before the sprint, as long as it is active.
What to look for Coaches: With younger athletes 8-10 reps is plenty of work. For older athletes ages15 and up, you should try and have them doing anywhere between 10-20 reps. This type of fitness is very devious because the distance is short and the players enjoy the creative beginnings thus they don’t look at it as fitness. If you have a great practice, but still feel that your athletes need to get some fitness in, this is the drill for you. It’s fun and about as rewarding a fitness drill as fitness drills come.
Submitted by: Coach Clay
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