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Forwards & Backwards Sprints

Focus
Fitness Conditioning, Games & Races.
Skills
Footwork & Agility.
Purpose
Players must be able to remain facing a target while performing seamless changes of body direction when running
group
Players
6+
profile
Ages
6+
ball
Balls
0
cone
Cones
10
distance
Distance (max)
m
  • Setup

    Two lanes will perform a mirror opposite of the drill from the baseline-to-baseline.
  • Step 1

    Each player's turn involves running 4 circuits (ending at 2 / 3 / 4 / 5).
  • Step 2

    For each alternative circuit, change running direction from forwards to backwards
    (1 to 2) and (3 to 4) - run forwards
    (2 to 3) and (4 to 5) - run backwards
    Player must look at the centre throughout their turn, which means looking over their shoulder when running backwards
  • Step 3

    Players recover by jogging back from cone (5) to (1) outside the court, on the opposite wing they started.
    Join the opposite line.
  • Step 4

    Optionally you can make this a higher intensity race. Everyone in the team must complete the circuit twice (once each side of the court). The run back to the starting position is a sprint rather than a jog.
    Penalty if you catch anyone not looking at the centre when they run: make them restart the circuit they're on.
More Drills
demo
play
video
Groups of
group
group-arrow
icon-group
8
Ages
profile
13 +
Balls/grp
ball
1
Cones
cone
1
Distance (max)
distance
15m
Focus
Skills under pressure, Run & Carry.
Skills
Shepherd, Crumb.
demo
play
video
Players
group
16+
Ages
profile
11 +
Balls
ball
1+
Cones
cone
4
Distance (max)
distance
80m
Focus
Hard Running, Front & Square.
Skills
Handballing, Kick Long, Shepherd.
demo
play
video
Players
group
20+
Ages
profile
13 +
Balls
ball
6+
Cones
cone
6
Distance (max)
distance
160m
Focus
Hard Running, Front & Square, Forward line delivery, Goalkicking.
Skills
GoalKicking, Kicking, Handballing, Crumb.
drill
Players
group
14+
Ages
profile
15 +
Balls
ball
2
Cones
cone
2
Distance (max)
distance
150m
Focus
Defensive, Hard Running, Run & Carry, Forward line delivery, Goalkicking.
Skills
GoalKicking, Kicking, Tackle, Handball Long.
play
video
Players
group
12+
Ages
profile
13 +
Balls
ball
2
Cones
cone
0
Distance (max)
distance
80m
Focus
Skills under pressure, Defensive, Contested ball, Hard Running, Decision Making, Run & Carry, Forward line delivery, Goalkicking, Gameplan/Strategy.
Skills
GoalKicking, Kicking, Handballing, Tackle, Shepherd.
play
video
Players
group
10+
Ages
profile
11 +
Balls
ball
1
Cones
cone
16
Distance (max)
distance
160m
Skills
Kick Short.
drill
Groups of
group
group-arrow
icon-group
12
Ages
profile
7 +
Balls/grp
ball
1
Cones
cone
4
Distance (max)
distance
8m
Focus
Decision Making, Fun.
Skills
Handballing, Kick Short.
play
video
Players
group
10+
Ages
profile
12 +
Balls
ball
2+
Cones
cone
2
Distance (max)
distance
80m
Focus
Skills under pressure, Decision Making, Forward line delivery.
Skills
Kick Long, Crumb.
Drill Search
Focus Area
Technique
Categories
Skills
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