Cone Compass

Objective

• -Use simple direction changes at low speed
• -Keep players focused during recovery
• -Finish with body control and calmness

Setup

1. 1Place four cones like a compass: north, south, east and west.
2. 2Players start in the middle with plenty of space.
3. 3Use a marker cone in the centre so everyone knows the start point.

How to play

1. 1Players walk from the middle to one cone and back.
2. 2The coach calls a new direction for the next walk.
3. 3At each cone, players do a gentle action such as calf raises or shoulder rolls.
4. 4After four directions, players walk a full lap around the outside.
5. 5End by returning to the middle and standing still.

Progressions

• +Progressive Tempo: add a fourth maximal round
• +Ball For Every Player: shrink the working area
• +Reaction Start: two cues, one a decoy
• +Add a competitive scoreline for the last round

Regressions

• -Progressive Tempo: stay at the first two tempos only
• -Ball For Every Player: bigger area, share a ball between two
• -Reaction Start: coach counts players in
• -Simplify the area or the service until success returns

Variations

• -Progressive Tempo — Three rounds: 60% pace, 80% pace, then match pace with full recovery between.
• -Ball For Every Player — Every player works with their own ball so no one waits in a queue.
• -Reaction Start — Every repetition begins from a visual or audio cue rather than a set count.
• -Partner Race — Players work in matched pairs and race each repetition, best of five.
• -Mobility Focus — Each round finishes with a controlled mobility hold for the hips, groin and ankles.
• -Change Of Direction — Add a 90 or 180 degree turn into every repetition before the finish.
• -Team Target — The whole group works to a shared score target and repeats the round if they miss it.
• -Flip the practice to the opposite side of the pitch

Common mistakes

• -Breaking into a run
• -Guessing the wrong cone
• -Rushing the return to centre