Runner's Cushion

Objective

• -Receive while moving at speed
• -Control after a short run
• -Link agility to first touch

Setup

1. 1Set a short lane with a small hurdle or cone start point.
2. 2Place a passer at one end and a receiver running through the lane.
3. 3Keep the area safe and clear of clutter.

How to play

1. 1The receiver starts with a short sprint or quick footwork action.
2. 2The passer plays the ball into the runner's path.
3. 3The runner cushions the ball and takes the first touch forward.
4. 4The receiver then dribbles or passes to a target cone.
5. 5Reset quickly and repeat with both feet.

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

• -Starting too early
• -Touching too far ahead
• -Looking down through the run