Lane Change Race

Objective

• -Change direction quickly with the ball
• -Add speed after each turn
• -Improve control in a competition

Setup

1. 1Create three long lanes with cones and a clear finish line.
2. 2Place a marker in the middle of each lane for the turn point.
3. 3Players start in teams at one end of each lane.

How to play

1. 1The first player dribbles to the turn marker and performs the required move.
2. 2They then race back to the start line and pass to the next player.
3. 3Use a different move each round to keep the challenge fresh.
4. 4Score a point for the first team back with a clean touch over the line.
5. 5Keep rest short so the pace stays high.

Progressions

• +Two-Touch Limit: drop to one touch in the central area
• +Weak Foot Only: add a defender to raise the pressure
• +Tempo Clock: cut the clock to four seconds
• +Add a competitive scoreline for the last round

Regressions

• -Two-Touch Limit: allow three touches while the picture is learned
• -Weak Foot Only: static, unopposed reps before adding movement
• -Tempo Clock: extend the clock to ten seconds
• -Simplify the area or the service until success returns

Variations

• -Two-Touch Limit — Players are limited to two touches — one to control, one to release.
• -Weak Foot Only — Every touch, pass and finish must be with the weaker foot.
• -Tempo Clock — The ball must reach the end action inside six seconds or the rep restarts.
• -Scan and Cue — The coach shows a colour or number and the receiver must call it before their first touch.
• -Shadow Pressure — A shadow defender applies half pressure and can win the ball only after the first touch.
• -Score Challenge — Run it as a timed competition — pairs or teams count successful reps and compare scores.
• -1-to-1 Session — Run as an individual session: coach serves, one player works through the reps with rest built in.
• -Flip the practice to the opposite side of the pitch

Common mistakes

• -Turning too slowly
• -Missing the marker
• -Ball running away on the sprint back