Stretch Station Run

Objective

• -Move players through a clear recovery routine
• -Use stations to keep the group organised
• -Improve calm body awareness

Setup

1. 1Place four stations in a rectangle, about 24 x 16 yards.
2. 2Use cones or markers to show each station clearly.
3. 3Players start in a group at station one.

How to play

1. 1Players walk to station one and hold a simple stretch.
2. 2They then walk to station two and do a mobility action.
3. 3At station three, they balance on one leg for a few seconds.
4. 4At station four, they take three slow breaths before walking back to the start.
5. 5Repeat the circuit once or twice at an easy pace.

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

• -Moving quickly between stations
• -Holding stretches too long
• -Wobbling because of rushing